Move of the Day: Squats on the Smith machine

Posted May 7, 2008 at 09:00 AM by Alexandra M. Haller

Section: Her Fitness, Move of the Day

The Smith machine is a great instrument for those who are trying to increase the amount they lift when they don’t have the comfort of a spotter. Because this machine is basically a rack with a weighted bar that runs along a chain of pegs, it has a built-in safety mechanism, this means when you can’t move the bar up on your own, you can rest it on the pegs and escape. Stand in a standard squat position, legs hip width apart. Come up to the bar so that it rests on your trapezius muscles. Reach up and grasp the bar with a wide grip. Then simply lower down so your thighs are parallel to the ground and push up concentrating on your glutes, hamstrings and quadriceps. Do not arch your back. Do not bend down so low that your knees no longer line up with your toes. This move really targets the rear so be prepared for some sore buns after your first few attempts!

Image courtesy of critical bench.