In the part 3 of our series on the Smith Machine we will explore squats and other exercises for lower body. In case you didn’t see our previous posts hers they are: Smith Machine Introduction and Smith Machine Exercises For Upper Body.
Smith Machine Squat
The Smith Machine provides a safe and controlled environment to perform squats. Here are the main reasons why:
- 1. The barbell is supported by the guides, so the risk of loosing control of the weight is absent. The weight cannot lean forward, backward or to the side. The barbell is always maintained in horizontal position.
- 2. The path of the barbell is aways fixed and predictable. The athlete doesn’t need to balance the bar, focusing only on pushing it up.
- 3. Safety stops that control the lowest position of the barbell. This feature eliminates the risk of dropping the barbell too low.
- 4. Self spotter. The athlete can hang the barbell at any desired height by twisting the barbell. The hooks of the Smith Machine will catch the barbell.
- Since developing stabilizing muscles is also beneficial in strength training most trainers advise performing regular squats with free weights as well. The benefits of the Smith Machine version is that the athlete can lift a bigger weight, that way the muscle development will be more effective. It is also a great way to start squating fo the beginners, while they are developing their form and technique.
Depending on your goals you can use two different feet positions. Place your feet under the barbell to make your squat look like the one with the free weights. Place your feet slightly forward to make your squat resembling the hack squat. Both exercises are useful and provide variety for your workout.
Muscles Worked By Smith Machine Squat
Smith machine squats target a few key muscle groups. Primarily they work your quadriceps. Quads extend your knees when you stand up. These muscles are worked during the upward movement. Another muscle group worked during squatting are glutes, which extend your hips during upward move. Hamstring also play an important role when you squat. They help extending the hips, and supporting the knees, particularly when you are lowering. Squats are compound exercise, which involve multiple muscle groups. Other muscles worked by the squats are calves, lower back, adductors, hip flexors and core muscles.
Smith Machine Lunges For Glutes
The Smith Machine Lunge is a variation of the traditional lunge with the free weight, but performed on the Smith Machine. Lunges target muscles of lower body, such as glutes and hamstrings. Since lunges are compound exercise, they also work quads, calves, lower back and other muscles. The Smith Machine lets perform lunges with stability and control.
Smith Machine Deadlifts
Deadlifts is an essential exercise in the strength training. They are praised for their utilization of posterior chain muscles, as well as the muscles of the core. The Smith Machine variation of this exercise provides stability;ity and control for this lift. Remember to keep your back straight while performing deadlifts and move the barbell in controlled motion both during upward and downward phase.
