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Chair Smith-Machine Squat

Smith-Machine Squat with a chair. Master proper squat form and depth. Great for beginners!

The Chair Smith-Machine Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the lower back and core. You'll need: exercise bench or smith machine.

Chair Smith-Machine Squat demo video 2
Ms. Grey
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Required Equipment

Exercise Bench
Exercise Bench
Smith Machine
Smith Machine

Chair Smith-Machine Squat Muscles Worked

Primary

Quads (quadriceps femoris); Glutes (gluteus maximus)

Secondary

Spinal Erectors (erector spinae); Abdominals (rectus abdominis)

Chair Smith-Machine Squat Variations and Alternatives

How to do the Chair Smith-Machine Squat

  1. Set up for the Smith Chair Squat by adding the appropriate weight to a Smith machine and adjusting the bar to the proper height. The bar should align with your shoulders.

  2. Stand under the bar with feet shoulder-width apart and the bar resting on your trapezius muscles (upper back).

  3. Unlock the bar and hold it tightly with your hands a bit wider than shoulder-width apart.

  4. Take a breath and brace your core, bending your knees and sitting back as if you are going to sit on a chair. Your torso should remain as upright as possible.

  5. Lower your body until your thighs are at least parallel to the floor. Ensure your knees are in line with your feet and do not shoot past your toes.

  6. Explode back up through your heels, pushing the floor away, and fully extending your hips and knees to return to the starting position.

  7. Repeat the movement for the desired number of repetitions before safely placing the bar back onto the Smith machine rack by rotating it.

  8. Maintain proper form throughout the exercise to prevent injury and ensure that the targeted muscles are effectively worked.

It's important to use a weight that is challenging but allows you to maintain good form throughout the exercise. Adjust the weight according to your strength and fitness level.

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Chair Smith-Machine Squat FAQs

What muscles does the Chair Smith-Machine Squat work?

The Chair Smith-Machine Squat mainly works the quads and glutes & hips, with help from the lower back and core. The main muscles are the quadriceps femoris and gluteus maximus.

What equipment do you need for the Chair Smith-Machine Squat?

Exercise bench or smith machine.

Is the Chair Smith-Machine Squat a compound exercise?

Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.

What workout day should the Chair Smith-Machine Squat go on?

It belongs on leg day in a push/pull/legs routine.

What are some Chair Smith-Machine Squat variations and alternatives?

Similar exercises include the Chair Calf Rock Squat, Chair Mini Squat, Smith-Machine Front Squat and Smith-Machine Full-Squat.

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