How to do smith machine kneeling squat

Coach's Tips

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Start Position

1. Position yourself centrally in the Smith machine with the bar adjusted to shoulder level.

2. Set your feet slightly wider than your shoulders, ensuring your toes are pointing a bit outward.

3. Grip the barbell with your hands slightly wider than shoulder-width, palms facing each other.

Proper Form

1. With a straight torso and forward gaze, begin lowering your body by bending your knees.

2. Descend until your thighs are parallel with the ground.

3. Press your feet firmly into the ground to extend your legs and return to the initial stance.

4. Continue for the intended number of repetitions.

Breathing Technique

1. Breathe in as you lower yourself.

2. Breathe out while pushing your feet against the ground to regain the starting position.

Precautions

1. Maintain a straight torso and keep your eyes ahead throughout the exercise.

2. Ensure your knees do not extend beyond your toes.

3. Avoid locking your knees when reaching the top of the movement.

4. Refrain from bouncing at the bottom of the exercise.