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.