Strength / Smith Machine
A squat on the Smith machine with the bar racked across the front of the shoulders, where the fixed path and the upright torso keep the work on the quads.
Smith Machine
beginner
compound
Set the bar at upper-chest height and step under it so it rests across the front of your shoulders, against your collarbones.
Cross your arms over the bar or take an open front-rack grip, and drive your elbows up until your upper arms are close to parallel with the floor.
Unrack the bar and stand with your feet about shoulder-width apart and slightly forward of it.
Sit straight down, keeping your elbows high and your torso upright, until your thighs are at least parallel to the floor.
Drive through the middle of your feet to stand back up, and repeat for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
