Movement · Upper Legs
Set up the smith machine with the barbell at shoulder height. Stand facing the barbell with your feet shoulder-width apart. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids. Keep your chest up, back straight, and core engaged. Lower your body by bending at the knees and hips, as if sitting back into a chair. Continue lowering until your thighs are parallel to the ground or slightly below. Pause for a moment, then push through your heels to return to the starting position. Repeat for the desired number of repetitions.
Technique
Set up the smith machine with the barbell at shoulder height.
Stand facing the barbell with your feet shoulder-width apart.
Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
Step back and position the barbell on your front shoulders, resting it on your collarbone and deltoids.
Keep your chest up, back straight, and core engaged.
Lower your body by bending at the knees and hips, as if sitting back into a chair.
Continue lowering until your thighs are parallel to the ground or slightly below.
Pause for a moment, then push through your heels to return to the starting position.
Repeat for the desired number of repetitions.
Training plans
No current ScoreDive plan references this exercise.
Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.
