Male

Smith Chair Squat

Muscles involved

Feeling every single fiber of your legs work under tension is what makes a lower body workout truly effective. With the Smith chair squat, the fixed vertical path of the machine gives you absolute confidence to focus on depth and quad engagement. As you sit back into the movement, you will feel an intense burn loading direct pressure onto your quadriceps while maintaining effortless control over your torso alignment. Removing the balancing act allows you to tune into the exact physical sensation of pushing through your feet and controlling the eccentric tempo. It is a fantastic variation to master body positioning and push your quadriceps to comfortable exhaustion without stressing about lost balance.

How to do it

1. Position yourself under a Smith machine with the bar on your shoulders, wide grip, and feet shoulder-width apart. 2. Inhale and lower by bending your knees until your thighs are parallel to the floor, back straight. 3. Exhale and rise by pushing from your heels to the starting position, without moving your feet. 4. Repeat the movement, maintaining tension in your legs and glutes throughout the set.

Equipment required

Máquina

Muscles worked

Tips

- Keep your back straight during the entire squat. - Lower until your thighs are parallel to the floor. - Push with your heels, keeping your feet firm on the floor.