Description

The Smith chair squat is a compound lower body exercise that primarily targets the quadriceps, glutes, and hamstrings.

Starting Position

Begin by setting up the Smith machine bar at an appropriate height. Stand with your feet shoulder-width apart and toes pointing slightly outwards.

Technical Execution

Lower your body down by bending at the knees and hips, keeping your back straight. Go as low as your flexibility allows, then push through your heels to return to the starting position.

Range of Motion

Focus on achieving a full range of motion by descending until your thighs are parallel to the ground or lower.

Variations

Variations include adding weight with a barbell, changing foot placement, or using different tempo variations.

Common Mistakes

Common mistakes include rounding the back, allowing the knees to cave inwards, and not going low enough in the squat position.

Practical Advice

Focus on maintaining proper form throughout the movement, engage your core for stability, and ensure that the Smith machine bar is set at an appropriate height.

Additional Notes

This exercise is great for building strength and muscle mass in the lower body. It can be modified by adjusting the foot placement and depth of the squat.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

Secondary Muscles