Smith Machine One Leg Squat

Position a flat bench or some type of raised platform around 2 to 3 feet behind the smith machine your back will be to the bench.

Smith machine one leg squat.

Smith machines are generally more expensive than squat racks. However there were no differences in activation of trunk stabilizers between free weight and smith machine squats. Smith machine one leg squat instructions set up for the exercise by setting the bar in a smith machine to just below shoulder height and loading the weight you want to use. While a squat rack is a very basic piece of equipment.

With the barbell there is only one position feet directly under the bar. And the sms has also been shown to allow for a greater 1 rm when compared to the fws. That s a pretty daunting list of workout potential that will keep you busy on many training sessions. Where on a squat rack the weight will be spread out evenly do to the lifter balancing the barbell during lifts.

The counterbalanced system in the smith machine can lead to one leg doing more work. On the main part of the machine you ll find a dual function leg developer a press bar a low pulley with a footrest a pec deck station high cable crossovers and a free weight squat rack. In contrast the smith machine follows a fixed path thereby removing the need to balance it so you can bring your feet out to various distances. Assuming a lifter maintains an upright torso position in the squat the quadriceps will be used the most.

Like most squats the smith machine back squat targets the quadriceps and glutes.