Smith Machine Single Leg Squat

I do not use the smith machine for much but i can justify doing this movement.

Smith machine single leg squat.

The free weight squat is better overall for muscle activation of all leg muscles during the lift but the smith machine squat might be better for activating the glutes and hamstrings. Frog thrust 11. Like most squats the smith machine back squat targets the quadriceps and glutes. And the sms has also been shown to allow for a greater 1 rm when compared to the fws.

Or at least front squats or high bar closer stance squats. Smith single leg squat. Fix my back pain. Assuming a lifter maintains an upright torso position in the squat the quadriceps will be used the most.

This has an auxiliary utility allowing you to concentrate on one quadriceps at a time similar to the split squat. Here s a single leg squat on the smith machine using a sorinex one leg squat stand. Although the smith machine squat has been shown to allow heavier training and the forward adjustment of foot positioning the fixed nature of the smith machine doesn t call numerous stabilizer muscles into play. If you get stronger on smith machine squats then your quads hams and glutes all got stronger.

This unique variation of the squat is. Comfortable and extremely effective in isolating the quads and glutes. Over time this can decrease strength and even increase the risk of injury. One of the differences with single leg squat when compared to the split squat you are using additional stabilizers with the addition of antagonist stabilizers.

Here s a list of the 14 exercises shown in the video. If you do decide to perform feet forward smith machine squats you might consider doing them later in your leg workout with moderate or lighter weights. And yes smith machine squatting will indeed transfer over to your standard barbell squats because the patterning is similar enough. 3 smith machine leg press 10 10 10 drop set.

Both exercises should be incorporated into leg training.