Smith Squats

  • Load the weight on the ends of the bar, then place a shoulder cushion on the bar if desired. Position yourself underneath the bar with feet hip width apart, hands evenly spaced on bar.

  • With your spine in neutral, bend your knees letting your hips go back and your head go forward. Stop with your knees at a 90 degree angle, then press the weight up straightening your legs.

  • Thighs 

  • Hips  Lower Legs 

  • Rectus femoris, Vastus lateralis, Vastus lateralis, Vastus medialis, Gluteus maximus, Adductor magnus, Soleus

  • TIP: Your feet should be under the bar and your hips should angle behind your ankles slightly, weight evenly distributed on a tripod foot position (weight distributed between big toe, little toe, and heel).

Variations for Smith Squats

  • Squats

    If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.

  • Barbell Squats

    These are classic squats that are done with a bar on your shoulders.

  • Advanced Split Leg Squat

    For the first time doing this exercise, use your arms to help you balance. Add resistance once you have mastered doing 5 squats without any wobbling (or lateral motion) in your knees.


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