Activated muscles

The squat is the primordial builder exercise. He will work mainly the muscles of the lower body and the trunk. This is a key exercice for the strenght factor. Highly prescribed in almost of all lower body workout.
Smith machine squat is a variant of the classic squat, the fact of moving back from the axis of the bar will focus on your quads and therefore opposite direction by putting your feet forward,this will solicit more your glutes and the flexibility of your hips.
This compound exercise fully reinforces your quadriceps : rectus femoris, vastus intermedius, vastus lateralis, vastus médialis as well as your calves, hamstrings, glutes and lumbar.
The use of a bar may seem heavy at the shoulders, so it is recommended to use a cushion in this case.
Instructions for smith machine squat
- 1. Start by defining the workload.
- 2. Place yourself under the bar, taking care to lower your head, feet and knees are tightened as much as possible, bend your knees slightly.
- 3. The bar is placed on the fleshy part of the shoulders, that is to say on the upper back.
- 4. Grab the bar with your hands a wider grip than your shoulders and thumbs around the bar.
- 5. Push in your legs to raise the bar, and remove the safety if there is one.
- 6. Slowly bend your knees out without moving them forward to lower your body without leaning forward. Tilt your pelvis to push your buttocks backwards. The hips also go backwards to accompany the movement.
- 7. Then go down according to your flexibility. Once down, move up pushing in your legs and heels in the same axis as the previous phase.
- 8. Continue your series by repeating the movement.
Smith machine squat : several techniques, tips, and advice
- 1. We advise you to warm up with squats at the weight of body then with the bar without loads before your sessions.
- 2. The toes and knees are towards the outside.
- 3. Perform slow movements and use break times at the bottom and top of the exercise.
- 4. Voluntarily contract your glutes and look upward when climbing.
- 5. Do not bend your back.
- 6. Do not put the bar on your neck.
- 7. Do not go down too low if you are a beginner to plan the ascent.
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replies (6)
news
19 December 2024 at 10:14
Super exercice
news
27 February 2024 at 16:00
super
Samy
25 February 2024 at 18:45
good workout
News1
14 February 2024 at 19:04
test
news
16 November 2023 at 11:49
hello
Samy
07 September 2023 at 14:21
J suis éclaté
Samy
22 August 2023 at 20:12
Très bon entraînement
Samy
18 August 2023 at 05:47
test
Samy
26 July 2023 at 13:35
hello
Samy
20 May 2023 at 21:30
Très bel entraînement
Samy
24 April 2023 at 14:33
Test
GUEST
24 April 2023 at 13:58
Test
GUEST
24 April 2023 at 11:24
GFT
Samy
12 March 2023 at 12:14
Encore
Samy
12 March 2023 at 09:47
Refais encore Une Fois
GUEST
09 March 2023 at 08:49
demain je refais la séance
GUEST
09 March 2023 at 08:49
fatigué mais content
GUEST
09 March 2023 at 08:17
Difficile mais ça vaut le coup ?
GUEST
21 February 2023 at 18:44
Faut s'accrocher
GUEST
21 February 2023 at 18:44
mais elle est difficile
GUEST
21 February 2023 at 18:44
Superbe video
GUEST
21 February 2023 at 18:04
l'entraînement est dure
GUEST
21 February 2023 at 18:03
Belle video
GUEST
21 February 2023 at 16:21
deuxième message
GUEST
21 February 2023 at 16:05
j'ai un commentaire
GUEST
21 February 2023 at 15:39
3me message
GUEST
21 February 2023 at 15:38
Second message
GUEST
21 February 2023 at 15:38
Premier message
silverayleigh
22 October 2022 at 19:58
J'ai un petit souci sur l'application
silverayleigh
22 October 2022 at 19:58
J'ai un petit souci sur l'application
silverayleigh
22 October 2022 at 19:57
Top comme d'habitude
silverayleigh
22 October 2022 at 19:57
Top comme d'habitude
Roro
02 August 2021 at 20:13
Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo
Roro
02 August 2021 at 20:13
Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo
Roro
02 August 2021 at 20:13
Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo
Roro
02 August 2021 at 20:13
Bonjour, sur mon programme 6 semaine je n’ai plus les exercices à l’écrit ( ex: 6 reps 4 serie etc ….. ) je ne pense pas que ce soit normal cela m’embête beaucoup pour mes entraînements. Pouvez-vous y remédier au plus vite cordialement. Cornand Romeo