smith chair squat
smith chair squat — highlighted muscle: quads

Muscles worked

quads, glutes, hamstrings, calves

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smith chair squat

Body part
upper legs
Equipment
smith machine
Target muscle
quads
Muscle group
glutes

Secondary muscles

gluteshamstringscalves

How to perform it

  1. 1

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

  2. 2

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

  3. 3

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

  4. 4

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

  5. 5

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

  6. 6

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

  7. 7

    Repeat for the desired number of repetitions.

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