Smith Chair Squat alternative

Expert Advice

Keep your chest up and back straight throughout the movement to maintain proper form and to ensure maximum engagement of the glutes and quads.

Set the bar on a Smith machine to a height that is just below shoulder level.
Stand with your feet shoulder-width apart and your toes slightly pointed out.
Position your body under the bar so that it rests comfortably on your upper back.
Unrack the bar by rotating the bar and stepping forward.
Lower your body by bending at the knees and hips as if sitting back into a chair, keeping your weight on your heels.
Descend until your thighs are parallel to the floor, or as low as your flexibility allows.
Push through your heels to extend your legs and return to the starting position.
Repeat for the desired number of repetitions.

Primary

Glutes50%

Quads40%

Secondary

Calves10%

Equipment

Smith machine

Exercise Type

Strength