Smith Machine Back Squat Quad Dominant

How to perform it

Step-by-step instructions

1. 01Position the Smith bar across the upper back and place the feet under or only slightly in front of the bar.
2. 02Take a comfortable stance, brace the trunk, and unlock the machine.
3. 03Lower with a tall torso while allowing the knees to travel forward in line with the toes.
4. 04Reach the deepest controlled position you can maintain with the heels grounded.
5. 05Push through the whole foot to extend the knees and return to standing.