The Smith Chair Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and core muscles. It is performed using a Smith machine and a bench or chair for added stability and support.
How to perform
To perform the Smith Chair Squat, follow these step-by-step instructions:1. Set up the Smith machine so that the barbell is at hip height.
2. Place a bench or chair directly behind you.
3. Stand with your feet shoulder-width apart and position yourself under the barbell with the barbell resting on your shoulders.
4. Engage your core and maintain a straight back throughout the exercise.
5. Lower your body by bending at the hips and knees, as if you were sitting back into the chair.
6. Continue lowering yourself until your thighs are parallel to the ground or slightly below.
7. Keep your weight in your heels and your knees behind your toes to prevent injury.
8. Pause briefly at the bottom of the squat.
9. Push through your heels and straighten your legs to return to the starting position.
10. Repeat for the desired number of repetitions.
Remember to start with a light weight and focus on proper form before increasing the weight. Consult with a fitness professional if you are unsure about how to perform this exercise safely.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.