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Beginner
Glutes
Smith Full Squat
This is a leg exercise done on a machine that holds the weight for you. It mainly works your butt muscles, but also makes your thighs and calves stronger. Because the machine helps you balance, it is easier than holding a heavy bar by yourself, but you still need to be careful and keep your tummy muscles tight.
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How to Perform
- 1Put the bar on the machine at the same height as your shoulders.
- 2Stand with your feet as wide as your shoulders and point your toes out a little bit.
- 3Step under the bar so it rests comfortably on the upper part of your back.
- 4Hold the bar with your hands a little wider than your shoulders.
- 5Lift the bar off the hooks and step back carefully so you are standing steady.
- 6Keep your chest high and your tummy tight. Start going down by pushing your hips back and bending your knees.
- 7Lower yourself until your legs are flat like a table, or as low as you can comfortably go.
- 8Stop for a second at the bottom. Then, push down with your heels to stand back up.
- 9Do this again for as many times as you planned.
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