How To Do Smith Machine Front Squat
Smith Machine Front Squat Exercise
Smith Machine Front Squat primarily targets the quadriceps, gluteus and hamstring muscles.
Because the Smith Machine allows you to maintain a more upright position, there will be more emphasis on the quadriceps than the gluteus and hamstring muscles.
Secondary emphasis will be on the core muscles which should remain tight even if the Smith Machine reduces the need for balance and stability.
Smith Machine Front Squat is a great exercise to isolate the quadriceps for better development and strength.
This is an ideal variation of the squat for trainers who want to build their legs but have pain or experience discomfort in their lower back and hips.
Smith Machine Front Squat How To
- Position the bar of the Smith Machine on your upper shoulders. Cross your arms, elbows at a high position and your hands holding the bar in place.
- Take a shoulder width or slightly wider stance, feet slightly angled outward and the heels directly under the bar.
- Inhale, un- rack the bar from the Smith hooks, tighten your core then initiate the squat by bending at the hips and flexing the knees.
- Descend slowly keeping the weight under control.
- Squat as low as you can; if you can achieve a bottom position where hip crease is lower than your knee crease the better your leg development.
- Once you’ve reached the bottom position, squat up by pushing through your feet, extending the knees then the hips. Maintain tightness of your core and the upright body position throughout the movement.
- At the top position, inhale then begin the descent again.
- Repeat the movement until you have completed the targeted number of reps.
Form and Technique
Smith Machine Front Squat is a safer alternative to the Front Barbell Squat because it takes away the need to balance the weight.
However you still have to maintain proper position especially when keeping the bar in place.
Always maintain a high elbow position so that the bar will not roll over your shoulders. Keeping your elbows high will also ensure a more upright upper body position.
At the bottom position, if flexibility is an issue you can squat up once the tops of your thighs is parallel to the floor.
Make sure your knees do not go past your feet and that your heel does not elevate at any time during the movement.
If you have heel flexibility issues, place a pair of half kilo plates under your heels.
Routine for Strength: 3 sets x 12-15 reps
Routine for Muscle Gains: 4-5 sets x 6-8 reps