Smith Machine squat

When squatting is too difficult, use the Smith Machine to practice your posture and get exercise benefits at the same time!

 

1. Hold the barbell at shoulder height.

2. Hold the barbell wider than shoulder width and place it on your trapezius muscles.

3. Spread your legs shoulder-width apart and spread your toes about 20 to 30 degrees.

4. Open your chest and straighten your back.

 

Exhale as you go up, and inhale as you go down.

 

Tighten your abdomen, keep your back firmly erect, and bend your hips first so that your buttocks go down.

Go down until your knees are naturally folded and your thighs are level with the ground.

Stand up while pushing strongly toward the center of the soles of your feet.

As your hips rise, straighten your knees and hip joints one by one, and return to the starting position.