Squat - Smith Machine Single Leg
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Quads Glutes Hamstrings Calves Lower Back Strength Smith Machine Push Compound Gym
Purpose: To develop core strength of the lower and middle body.
Benefits: It is the single best exercise to develop full body strength and increase your fat-burning metabolism.
Stand in a Smith Machine. Grasp the bar and rest it on your traps behind your neck. Stand upright with your feet about shoulder-width apart. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your left leg to the front. This is your starting position. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions. Stand in a Smith Machine. Grasp the bar and rest it on your traps behind your neck. Stand upright with your feet about shoulder-width apart. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your right leg to the front. This is your starting position. Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement. Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat for the recommended number of repetitions.
The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.
Step 1
Hold a bar on your traps, raise your left leg.
Stand in a Smith Machine. Grasp the bar and rest it on your traps behind your neck. Stand upright with your feet about shoulder-width apart. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your left leg to the front. This is your starting position.
Step 2
Lower your body into a squat or sitting position.
Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 3
Stand up by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat as required.
Step 4
Hold a bar on your traps, raise your right leg.
Stand in a Smith Machine. Grasp the bar and rest it on your traps behind your neck. Stand upright with your feet about shoulder-width apart. Keep your back straight, not curved, and your head looking straight forward, not down. Raise your right leg to the front. This is your starting position.
Step 5
Lower your body into a squat or sitting position.
Slowly bend through your knees until your hips come just lower than parallel. That is, your hip joint comes lower than your knee joints when looking from the side. Ensure that your knees go directly over your knees. Your thighs should now be parallel to the floor and your knees will be about a 90-degree angle. Inhale during this part of the exercise movement.
Step 6
Stand up by pushing through the heels and pushing your butt inwards and upwards.
Return to the upright position. To start the upward movement, push your glutes forward and up. Exhale during the upward movement. Repeat as required.