EXERCISE PROFILE
- MAIN MUSCLES: Quads
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Smith Machine
- EXPERIENCE LEVEL: Beginner Mid-level
The squatting technique in the Smith machine with a barbell for women and men is no different. The only thing is that the latter prefer to work with a heavier weight, as they most often tend to build up muscles. And the former is more important than a beautiful figure and burning calories, so they work with less weight, but with more repetitions and approaches.
EXERCISE INSTRUCTION
- Do a warm-up to warm up your muscles well.
- Adjust the height of the bar so that you are level underneath, not on your toes.
- Stand inward with the bar between your neck and shoulder blades.
- During the squat, the shoulder blades should come together as much as possible.
- Put your feet slightly behind the bar – this way you will be more stable.
- Before starting the squat, rotate the bar slightly to remove it from the holders on the frame, while keeping your elbows as high as possible.
- While inhaling, lower yourself down, while the knees should not go beyond the line of the toes, the pelvis is slightly pulled back, and the body is tilted forward.
- When you reach the bottom point, immediately begin a smooth ascent as you exhale.
- Perform the required number of reps.