This exercise involves sitting on a Smith machine with a chair and performing squats. The chair provides support and stability while the Smith machine allows for controlled movement. It targets the lower body muscles, particularly the glutes, quads, and hamstrings.
Type
Strength
Equipment
Machine
Difficulty
Intermediate
Key Benefits
- Strengthens the lower body muscles, including the quadriceps, hamstrings, and glutes
- Improves balance and stability
- Targets the core muscles, including the abdominals and lower back
- Can be modified for different fitness levels and abilities
- Allows for proper form and technique with the assistance of the Smith machine
How to perform
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Hold a chair in front of you with both hands, keeping your arms straight.
- Slowly lower your body down into a squat position, keeping your back straight and your knees behind your toes.
- Pause for a moment at the bottom of the squat, then slowly rise back up to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Calves
Secondary
Abs
Secondary