smith chair squat

Equipment

smith machine

Target muscle

quads

How to perform

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.