Training your quads is a crucial part of growing and trimming your legs. Whether you are a seasoned workout veteran or devising your first training plan, the exercises below will help you meet your fitness goals.
smith single leg split squat
1. Start by setting the bar on the smith machine to a height that is around the middle of your chest. Load the bar with the desired weight.
2. Stand in front of the bar with your feet shoulder-width apart. Reach up and grasp the bar with a pronated grip (palms facing forward).
3. Duck under the bar and position it across the back of your shoulders. Unrack the bar by straightening your torso and legs. Take a step back to clear the rack.
4. Extend one leg forward and keep the other one behind. The heel of your front foot should be directly under the bar.
5. Lower your body by bending the knee and hip of your front leg until the knee of your rear leg is almost in contact with the floor. Your torso should remain upright and your front knee should be in line with your front foot as you squat.
6. Push up through the heel of your front foot to raise your body back to the starting position. Keep your back straight and your head up throughout the movement.
7. Complete the desired number of reps on one leg, then switch legs and repeat.
8. After completing the set, step forward to re-rack the bar.
Remember to keep your movements controlled, avoid locking out your knees at the top of the movement, and always use a weight that is challenging but allows you to maintain proper form.
smith chair squat
To perform the Smith Chair Squat, follow these steps:
1. Start by setting up the Smith machine. Adjust the bar to shoulder height and load it with your desired weight.
2. Stand in front of the bar with your feet shoulder-width apart. Your toes should be slightly pointed outwards.
3. Reach up and grip the bar with your hands wider than shoulder-width apart. Duck under the bar and position it across your upper back.
4. Unrack the bar by straightening your legs and stepping forward slightly. This is your starting position.
5. Slowly lower your body by bending at the knees and hips as if you were sitting back into a chair. Keep your chest up and your back straight. Continue lowering until your thighs are parallel to the floor.
6. Pause for a moment at the bottom of the movement, then push through your heels to return to the starting position. Make sure to keep your knees in line with your toes throughout the movement.
7. Repeat for the desired number of repetitions.
Remember to always maintain proper form and control during this exercise to avoid injury. If you're new to this exercise, start with a lighter weight to get the hang of the movement. As you get stronger, you can gradually increase the weight.
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