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Beginner
Quads
Smith Chair Squat
The Smith chair squat is a leg workout done on a Smith machine. It works your thigh muscles the most, but also helps your bottom and the back of your legs. The machine guides the bar in a straight line, which helps you stay steady. This makes it a good choice for beginners learning how to squat or for anyone wanting a safer option than heavy free weights.
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How to Perform
- 1Set the bar on the machine to a height that feels right for you.
- 2Stand with your feet apart, about as wide as your shoulders, and turn your toes out a little bit.
- 3Rest the bar on the muscles of your upper back.
- 4Tighten your stomach muscles and keep your chest lifted while you slowly bend your knees and hips to go down.
- 5Keep going down until your thighs are flat like a table, or as low as you can comfortably go.
- 6Stop for a second, then push down through your heels to stand back up.
- 7Do this again for as many times as you need.
Exercise Info
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