smith full squat
smith full squat exercise guide with muscles, equipment, animation and step-by-step instructions. Target: glutes. Equipment: smith machine.
- Target muscle
- glutes
- Muscle group
- quadriceps
- Body part
- upper legs
- Equipment
- smith machine
Secondary muscles
quadriceps, hamstrings, calves
How to perform
- Set up the smith machine with the barbell at shoulder height.
- Stand with your feet shoulder-width apart, toes slightly turned out.
- Step under the bar and position it across your upper back, resting on your traps.
- Grip the bar with your hands slightly wider than shoulder-width apart.
- Unrack the bar and take a step back, maintaining a stable stance.
- Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
- Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
- Pause for a moment at the bottom, then drive through your heels to return to the starting position.
- Repeat for the desired number of repetitions.