Smith Chair Squat

Description

How to Do Smith Chair Squat

1. 1
   Setup

   Set the Smith machine bar to chest height and position a sturdy chair or box directly behind you, ensuring it's at a comfortable squat depth.

2. 2
   Setup

   Stand with your feet hip-width to shoulder-width apart, slightly in front of the bar, with your toes pointing slightly outwards.

3. 3
   Setup

   Unrack the bar and rest it across your upper trapezius, gripping it slightly wider than shoulder-width with an overhand grip.

4. 4

   Inhale and slowly lower your body by bending at your knees and hips, maintaining an upright torso, until your glutes lightly touch the chair.

5. 5

   Exhale as you push through your heels and mid-foot to drive back up to the starting standing position, fully extending your hips and knees.

Tips

• Maintain a slight forward lean in your torso, keeping your chest up and core engaged throughout the entire movement.
• Focus on driving your knees out slightly during the descent to properly engage your glutes and prevent knee valgus.
• Use the chair as a depth guide, not a resting spot; aim for a light touch to maintain constant tension in your quads and glutes.
• Keep your head in a neutral position, looking forward or slightly down, to maintain proper spinal alignment throughout the squat.

Common Mistakes

• ×Rounding the lower back: Keep your chest lifted and core tight to maintain a neutral spine throughout the squat, preventing unnecessary strain.
• ×Bouncing off the chair: Control your descent and lightly touch the chair to maintain muscle tension and prevent potential injury from uncontrolled movement.
• ×Knees caving inward: Actively push your knees out over your toes to engage your glutes and protect your knee joints from improper tracking.