Legs · Machine
Smith Machine Squat
Start · standing tall under the barBefore your first rep
- Walk your feet slightly forward of the bar, not directly under it.
- Set the safety stops at your lowest position.
The movement
- 1Set the bar across your upper back and unhook it by rotating your wrists.
- 2Step your feet slightly forward of the bar and lower until your thighs are about level with the floor.
- 3Drive back up through your heels.
Watch out for
If your knees hurt, walk your feet further forward before you start.
0/3
Start here
First time doing this
3 sets·8-12 reps
No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.
Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.
Weight
lb
Reps