Online Fitness Trainer, Exercise Programs & Workout Routines

Smith Machine Squats

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Thighs
Secondary Muscles Trained:  Gluteus Maximus
Instructions: 
Position your body in the Smith Machine so that the bar rests behind your head on your shoulders and trapezius, not on your neck. Have a little bend in your knees, and take a comfortably wide grip on the bar.

Straighten your legs to lift the bar and then roll your wrists back to unhook it.

Place your feet approximately 2-3 inches forward from the bar and about shoulder width apart with your toes pointing forward at their natural angle.

Maintain the natural curve of your spine by tensing your abdominal and lower back muscles. Keep your head up, looking forward, throughout the exercise.

Squat down until your thighs are slightly below parallel to the floor, being sure to keep your torso fixed in the most erect position possible throughout the movement and your knees moving out in the same direction as your feet.

Reverse the movement and return to the starting position.

The entire motion should be done in a smooth, controlled manner that lasts about 4 seconds, with the downward movement no faster than the upward.

Do not bounce at the bottom of the movement and never lock your knees at the top.

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