How to Do Smith Machine Front Squats
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Exercise Details
Level
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Intermediate
Primary Skill
Strength
Body Area
Lower body
Required Equipment
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Smith Machine
muscles
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Primary
Quadriceps
Correct Form
1. Stand under the Smith machine bar. Place the barbell across the front of your shoulders, feet shoulder-width apart.
2. Keep the bar with an underhand grip, elbows forward. Engage your core, keep your chest up, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight and chest up.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Common Mistake
Avoid leaning too far forward; maintain an upright posture with your chest lifted.
Pro Tips
1. Keep your chest up and elbows high throughout the squat to avoid rounding your shoulders and upper back.
2. Keep a neutral head position by looking straight ahead or slightly upward.
Alternative Exercises
Quadriceps
Smith Machine Squats
Smith Machine Squats
Beginner
•
Quadriceps
•
Smith Machine
1. Stand under the Smith machine bar. Position it across your upper back, feet shoulder-width apart and then take one step forward.
2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight and chest up.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Smith Machine Wide-Stance Squats
Smith Machine Wide-Stance Squats
Beginner
•
Quadriceps
•
Smith Machine
1. Position the Smith machine bar across your shoulders, one step forward, and take a wide stance with your feet slightly turned out.
2. Hold the bar with an underhand grip. Engage your core, lift your chest, and unlock the bar.
3. Lower into a squat by bending your knees, keeping your back straight.
4. Continue descending until your thighs are parallel to the ground.
5. Push through your heels to stand back up, extending your hips and knees fully.
Hip Abduction
Hip Abduction
Beginner
•
Quadriceps
•
Hip Abduction Machine
1. Sit on the hip abduction machine with your back flat against the pad.
2. Position your legs inside the pads, feet flat on the footrests, knees close together.
3. Push outward against the pads, separating your legs as far as comfortable.
4. Slowly return your legs to the starting position with control.
Cable Hip Adduction
Cable Hip Adduction
Beginner
•
Quadriceps
•
Crossover Cable Machine
1. Attach an ankle strap to the low pulley of a cable machine.
2. Stand with one side next to the cable machine and secure the strap around your other ankle.
3. Keeping your leg straight, pull it across your body toward your other leg.
4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed.
5. Complete the set and alternate sides.
Medical. Ball Squats
Medical. Ball Squats
Beginner
•
Quadriceps
•
Wall Ball
1. Stand with your feet hip-width apart, and hold a ball at a hip height with your arms straight.
2. Engage your core, keep your chest up, and push your hips back, lowering into a squat.
3. Lower until your thighs are parallel to the ground, keeping the ball between your legs.
4. Drive through your heels to stand back up, extending your hips at the top.
Cable Hip Abduction
Cable Hip Abduction
Beginner
•
Quadriceps
•
Crossover Cable Machine
1. Attach an ankle strap to the low pulley of a cable machine.
2. Stand with one side to the machine, and secure the strap around your other ankle.
3. Lift the strapped leg out to the side away from your body, keeping it straight.
4. Slowly bring your leg back to the starting position, maintaining control and holding the machine for balance if needed.
5. Complete the set and alternate sides.
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