What muscles should Smith squat be practiced? How to do Smith squat

During the exercise, Smith squat is a very good exercise. I believe some people still understand it. Smith squat has many functions. However, Smith squats are also of particular importance, but many people don’t know what Smith squats are practicing. So, what muscles Smith squats are practicing? How to do Smith squats? Let’s take a look.

What muscles Smith squats are practicing

Main exercise: Quadriceps femoris, which also has the effect of exercising biceps femoris and gluteus maximus.

How to do Smith squats

1 . Adjust the barbell position of the exercise machine to a height lower than the shoulders, and then add an appropriate weight of barbell disk to the barbell. Stand your feet apart, parallel to each other, and keep the spacing as wide as shoulders.

2. Hold the barbell tightly with both hands, and try to widen the spacing, while the palms are facing forward. The legs are straightened so that the barbell moves upwards away from the protective frame.

3. Step forward with your legs until your body is slightly tilted backwards. Stand with your feet apart, and the spacing is kept shoulders as wide as you shoulders, and the toes of your feet point forward. Bend the knee joints of your legs, and the angle is less than 90 degrees. Stop. Straighten your legs, force down the heel, move your body up to the initial position.

Smith squat precautions

1. The wonderful thing about Smith machine is its versatility. Change the forward position of your feet and exercise the muscles of the thigh to varying degrees to create the quadriceps, biceps femoris, and gluteus maximus.

(1) When your feet are in the same perpendicular to the barbell, or when the center of gravity of the body is further backward, the quadriceps femoris is mainly exercised, and the stimulation of the biceps femoris and gluteus maximus is reduced to the minimum level;

(2) As the feet are moved forward together, the exercise stimulation gradually shifts to the biceps femoris and gluteus maximus.

2. Although free weight-bearing squats are often considered the best movement to increase the muscle mass of the thighs, it will be better if you are combined with Smith machine squats and leg lifts in regular training.

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