The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
Tag: quadriceps
The trap bar farmer's walk is a great whole-body exercise for improving functional fitness, enhancing unilateral leg strength, and boosting overall strength.
The trap bar deadlift is great for building glutes, legs, back and forearms; strengthening the core; improving functional fitness; and developing strength.
Use the dumbbell box squat to eliminate the stretch reflex, making the exercise more difficult and allowing you to overload your muscles with less weight.
Use the barbell step-up to develop balance, coordination, core strength, and unilateral lower body strength.
The lunge is a brilliant exercise, helping you to develop coordination, balance, and the unilateral (one-sided) functional strength of your lower body.
Use the barbell front box squat to strengthen your front squat strength. It's also useful if you have knee problems, as it requires less weight.
The bodyweight squat is great for learning the very basics of squat form, such as how to keep your head up and torso upright as you descend.
Targeting your quadriceps, the jump squat (aka squat jump) is a brilliant compound bodyweight exercise with which you can develop lower-body power.
Easier to set up than the barbell one-leg hip thrust, the weighted one-leg hip thrust is a unilateral isolation exercise that targets your gluteus maximus.
The twisting cable overhead press is brilliant for developing unilateral upper-body strength, as well as for improving core strength and stability.
Use the barbell one-leg hip thrust for unilateral glute and quad activation. Avoid going very heavy because it can place too much torque on your vertebrae.
![Exercise name: Smith machine squat
Exercise type: Compound push
Target muscles:Â Quadriceps (Vastus Lateralis, Vastus Medialis, Vastus Intermedius [deep], Rectus Femoris)
Synergists:Â Gluteus Maximus, Adductor Magnus, Soleus
Dynamic stabilizers:Â Hamstrings, Gastrocnemius
Important stabilizers (not highlighted):Â Erector Spinae, Rectus Abdominis, Obliques
Detailed instructions and videos on my website, weighttraining.guide.
NOTES
The Smith machine squat will allow you to safely squat a heavy weight in the absence of a spotter. Just make sure that you use the safety pins.
Although great for allowing you to safely squat heavy weights, this exercise is not as beneficial as is the barbell squat because the latter recruits more stabilizer muscles and helps to improve your balance and coordination.
Keep your feet flat and your torso upright.
Keep your feet and knees pointing in the same direction.
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