If you have never heard of a Smith squat exercise, this is the perfect leg exercise to jumpstart your workout program!
This exercise is often done in a machine to greatly enhance your workout, and the machine is made of a rack that has a suspended barbell to move up and down on steel runners.
There are safety pegs on the machine to catch the excess weight if necessary, which is why this machine is ideal for those who want to increase their weight but don’t have a spotter to help them.
The Smith squat machine is intended to be used by both men and women, and women can still lift heavy weights to see tone and definition in their legs.
In fact, if you are a woman who has shied away from lifting heavier weights in the past, it is time to chuck that myth out the window because women do not have the same capability as men to create bulky and big muscle mass.
Instead, using this machine as a woman will only help to further condition and tone your legs, as well as provide strength for your cardiovascular activity.
To use the Smith machine, you will perform the exercise similar to a barbell squat.
1. Start out the squat by standing with your feet shoulder width apart, and make sure that the bar is in line directly above your shoulders.
2. Bend at your knees, and lower into a squatting position. Stop when your knees have reached a 90° angle, and make sure to protect the natural arch of your back so that you do not overextend.
3. At the same time, contract your legs and glutes as you stabilize your body, and slowly return to a standing position without locking your knees.
4. Repeat this exercise for three sets of 15 repetitions, and make sure that your knees are always in line with your toes so that you do not cause strain or injury.
Overall, this exercise is an excellent exercise to condition your lower half and provide further strength for your regular cardiovascular exercises.
It is important to have a trainer show you the proper way to use this machine, or even do these exercises with a spotter so that you do not cause any injury through your range of motion.
Make sure to further mix up your workout routine with a variety of squats so that you can continue to challenge your leg muscles and see greater results in building lean muscle mass!