Smith Machine Squats
Description
Smith machine squats are somewhat of a stepping stone to the traditional barbell squat exercise. Having the bar supported by a machine simplifies the movement and reduces the need for stabilization. The simplified movement teaches the basic mechanics of a traditional squat exercise, yet it still provides enough of a challenge to deliver a great workout.
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Execution
- With the smith machine appropriately loaded, position the bar across your posterior deltoids (rear shoulders). If the bar is positioned too high, your risk of injury is increased due to the excessive pressure that is placed along the cervical region of your neck.
- Step forward and position your feet shoulder width apart with your toes angled slightly outwards. Tighten the core and spread the chest to maintain spinal alignment.
- Inhale and initiate movement by driving the hips back. Allow your knees to bend while ensuring that they track over the ankles. Continue until legs reach a 90 degree angle.Note: If knees surpass the toes OR rotate inward on decent, excessive stress is placed on the joint and your risk of sustaining a knee injury is increased.
- Exhale, extend legs and drive yourself back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Standing on BoSu balls to simulate an unstable surface is an advanced progression that is highly effective in recruiting additional muscles to help stabilize the movement.
Executing a similar movement but focusing on one leg at a time is yet another variation. This lunge-type movement will place additional emphasis on the buttocks.