This exercise uses the Smith Machine to work the Quadriceps, Hamstrings, Calves and Glutes. A great overall exercise for the lower body. There are many variations on the squat, this is the original version using a Smith Machine for better flow of movement.


Smith Machine




Calves, Glutes, Hamstrings

  • Set the height of the barbell to shoulder height.
  • Place your feet slightly wider than shoulder width apart with your knees and toes pointed slightly outward.
  • Drawing your abs in descend slowly by bending at the knees and hips as if you are sitting down (squatting).
  • Lower yourself as far as you can control without letting your body shift over your toes (this will cause you to loose balance).
  • Pause in the downward squatting position and slowly return upright to the starting position.

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