Smitch Machine Squats
Position the bar across your upper traps in the Smith machine and stand with feet shoulder-width apart, toes slightly turned out. Unlock the bar and brace your core. Keeping your chest up and back neutral, bend your hips and knees to descend until your thighs are at least parallel to the floor. Drive evenly through your heels—without letting them lift— to extend hips and knees and return to standing. Throughout the rep, keep your knees tracking over your toes and the bar in line with the mid-foot.
QUADRICEPS · LOWER BODY
How it is executed
- Position the bar across your upper traps in the Smith machine and stand with feet shoulder-width apart, toes slightly turned out.
- Unlock the bar and brace your core.
- Keeping your chest up and back neutral, bend your hips and knees to descend until your thighs are at least parallel to the floor.
- Drive evenly through your heels—without letting them lift— to extend hips and knees and return to standing.
- Throughout the rep, keep your knees tracking over your toes and the bar in line with the mid-foot.
- Muscles worked
- Quadriceps
- Primary muscle
- Rectus femoris
- Equipment
- Smith machine
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- Hypertrophy
Glossary and calculators
PeriodizationPeriodization is organizing training into blocks with different goals and loads over time, so an athlete arrives at a given moment in the best possible state...Progressive overloadProgressive overload is the gradual increase of training demand over time so the body keeps having a reason to adapt.Client capacityHow many clients you can handle
