If the gym has a smith machine, the classic basic exercises deadlift, bench press, and squats are frequently performed there. The major
benefit of smith machine is that you can train on your own without a training partner. However, it should be emphasized that the
exercises performed on the smith machine cannot be compared to “free” workouts because the range of motion is significantly limited by
the guided bar.
Doing squats on the smith machine allows your feet to be positioned very far forward, which would never be possible in a free workout due
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to balance issues.
This exercise is ideal if you want to target your glutes, like the gluteus maximus) can be excellently trained with these feet positioned far
forward. In addition, the quadriceps and the back of the thigh (musculus biceps femoris) are also trained.
How to do squats on the smith machine
- Position your shoulders under the barbell so the bar rests on your shoulders.
- Lift the rod out of the holder.
- Position your feet about shoulder-width apart. They form a slight V.
- Your legs are not completely straight but have a small kink that can protect your knee joint.
- Your upper body is straight, your lower back is slightly arched and your abdominal muscles are tight.
- Now slowly lower your buttocks straight down until your thighs and lower legs form a 90-degree angle. As you do this, breathe in.
- Then you lift your buttocks back up vertically by straightening your legs again. Make sure you don’t end up with full extension in the knee joint. Exhale during this phase of the exercise.
Common mistakes
The legs should not be fully extended to avoid excessive strain on the knee joints. Heavy weights and a jerky movement, can lead to
serious injuries to the knee. It is also important to keep your knees stable.