EXERCISE PROFILE
- MAIN MUSCLES: Quads
- SECONDARY MUSCLES:
- EXERCISE CATEGORY: Strength
- EXERCISE TYPE: Basic-(Multi-Joint)
- EQUIPMENT REQUIRED: Smith Machine
- EXPERIENCE LEVEL: Beginner Mid-level
EXERCISE INSTRUCTION
- Place a horizontal bench 60-90 cm behind the machine. Install the bar in the racks at the required height. Select the weight you want. Stand under the bar and place it on your traps.
- Hold the bar with both hands. The palms are facing forward. Lift the bar off the racks by pushing off the floor with your feet while straightening your torso.
- Place one foot on the bench with your toe on it. The head is raised, the back is bent at the lower back. This will be your starting position.
- As you exhale, begin to slowly squat with a barbell, bending your knees while continuing to keep your head raised. Continue squatting until the angle between the thigh and lower leg of the front leg is less than 90 degrees. Hint: When done correctly, the knee should form an imaginary straight line with the toe of the foot and be perpendicular to the torso line.
- As you exhale, perform a lift, straightening your legs, pushing off the floor, returning to its original position.
- Do the required number of repetitions.
- Change legs and repeat the exercise.
Variations: You can also use a barbell or dumbbells for this exercise.