Smith machine back squat

• The Smith machine back squat is a great tool for targeting the muscles of the lower body.
• It provides a unique way to mimic the motion of a barbell while also providing extra stability.
• The movement can be programmed for a range of rep counts, allowing for both strength and muscle-building benefits.
• The Smith machine back squat is an excellent exercise for improving lower body strength, power, and muscular endurance.
• It can be used in a variety of different workout routines to help build strength and muscle endurance while also mixing up your routine.
• Adds size and strength to the quads, glutes, and hamstrings.
• Works the core and upper back to maintain an upright posture.
• The bar moves on a track making it easier to get into position and control.

1. Set the bar on the Smith machine to a height that matches your height.
2. Step under the bar and place the back of your shoulders slightly below your neck across it.
3. Hold onto the bar with both arms at each side, palms facing forward.
4. Unlock the bar and lift it off the rack by pushing with your legs and straightening your torso.
5. Position your legs shoulder-width apart with toes slightly pointed out.
6. Keep your head up and maintain a straight back as your starting position.
7. Slowly lower the bar by bending your knees while maintaining a straight posture and head up.
8. Continue lowering until the angle between your upper legs and calves is slightly less than 90 degrees.
9. Inhale as you lower the bar.
10. Ensure your knees are in line with your toes and not past them.
11. Raise the bar by pushing the floor with your heels and straightening your legs.
12. Exhale as you raise the bar.
13. Repeat for the recommended number of repetitions.
14. Use caution if you have back issues and consider substituting with leg presses.
15. Ensure perfect form and never slouch your back forward to avoid back injury.
16. Be cautious with the weight used and use less if unsure.
17. Consider using different foot stances for variation.
18. Place a small block under your heels to improve balance if desired.
19. The Smith machine back squat is similar to the barbell squat but performed on a Smith machine.

1. Choose the correct height for the bar and load it with your desired weight.
2. Step under the bar and position it on the back of your shoulders, slightly below the neck.
3. Hold onto the bar with both arms at each side, palms facing forward.
4. Unlock the bar and lift it off the rack by pushing with your legs and straightening your torso.
5. Position your legs in a shoulder-width medium stance with toes slightly pointed out.
6. Maintain a straight back and keep your head up throughout the exercise.
7. Slowly lower the bar by bending your knees, maintaining a straight posture.
8. Continue lowering until your upper legs are slightly below parallel to the floor.
9. Inhale as you lower the bar, ensuring that your knees are in line with your toes.
10. Raise the bar by pushing with your heels and straightening your legs.
11. Exhale as you raise the bar and return to the starting position.
12. Repeat for the recommended number of repetitions.

Caution: If you have back issues, substitute this exercise with leg presses. Maintain perfect form and avoid slouching the back forward to prevent injury. Use caution with the weight and start with lighter loads if unsure.

Variations: Experiment with

1. Adjust the bar to the appropriate height for your height.
2. Ensure that your back is positioned correctly on the bar before lifting it off the rack.
3. Hold onto the bar with both arms at each side, palms facing forward.
4. Maintain a shoulder-width medium stance with toes slightly pointed out.
5. Keep your head up and maintain a straight back throughout the exercise.
6. Lower the bar slowly by bending your knees while keeping a straight posture and head up.
7. Ensure that the angle between your upper legs and calves is slightly less than 90 degrees.
8. Exhale and push the floor with your heels to raise the bar and straighten your legs.
9. Repeat for the recommended number of repetitions.

Caution: If you have back issues, substitute this exercise with leg presses. Maintain perfect form and avoid slouching the back forward to prevent back injury. Use caution with the weight and start with less if unsure. The squat is safe when performed properly.

Variations: Different stances can be used to target specific areas. You can also use a small block under the heels for improved balance.