Smith Machine Squats

Muscle Worked

Primary - Quadriceps
Secondary - Gluteus and hamstring

INSTRUCTIONS

• Slace some sort of pad on the bar so it will be softer on your lower neck muscles.
• A rolled up towel should do just fine.
• To get into position bring your feet forward and lean back into the bar so that it rests on the bottom part of your neck.
• Place it on the thicker muscle part of the trapezius (traps) muscle.
• After you are leaning on the bar bring your pelvis back so that your back is vertical (not an angle but straight up and down).
• Unhook the bar from the hook support and squat down with the bar until your rear is at about the level over your knees or slightly below.
• Extend the legs, standing back up and return to the start position.

DON'TS

• Make sure the feet are pointed straight and the back is vertical.
• Use a spotter when performing squats.