smith chair squat

A upper legs exercise targeting the quads, performed with smith machine.

smith chair squat demonstration
smith chair squat — demonstration

Body part

Upper Legs

Equipment

Smith Machine

Target muscles

Quads

Secondary muscles

Glutes, Hamstrings, Calves

How to do smith chair squat

  1. Adjust the height of the smith machine bar to a comfortable position.

  2. Stand with your feet shoulder-width apart, toes slightly turned out.

  3. Place the barbell across your upper back, resting it on your traps.

  4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.

  5. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.

  6. Pause for a moment, then push through your heels to return to the starting position.

  7. Repeat for the desired number of repetitions.

Muscles worked

Primary (target)

Quads

Secondary

GlutesHamstringsCalves

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