Exercises

Smith Machine Front Squats

What It Is

Holding the bar on the front of your shoulders keeps you upright and works your thighs hard. Guided rails steady the bar.

How to Do It

Set the bar just below shoulder height. Rest it across the front of your shoulders, elbows pointing forward, and twist it off the hooks. Sit your hips down until your thighs are about level with the floor, then stand. Twist it back onto the hooks to finish.

Tips

Keep your elbows high so the bar doesn't roll forward. Keep your knees in line with your toes.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

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