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Smith machine squat

MotionPush

Type of exerciseNon renseigné

Activated musclesAbs, adductors, calves, glutes, hamstrings, lower back

Level

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