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  • S M I T H M A C H I N E  S Q U A T S
    Muscles worked: Quadriceps, Hamstrings, Glutes

    Instructions:
    Place your shoulders under the bar and grasp the bar with your hands. As you lift the bar by pushing up with your legs, twist the bar back to release the hooks. Place your feet 12-16 inches in front of you and lean back into the bar. This allows proper isolation of the quadriceps and prevents less stress on the lower back. Next, keep your back straight and your head up, bend your knees and squat down as if you where sitting in a chair. Lower yourself till your thighs are just below parallel to the floor.Push yourself back up to the starting position and repeat.
    Note: Placing a chair or flat bench behind to sit down on while performing the squat will help in performing proper form.
    Dont's:
    Don't let your back round and your head look down. Don't lock your knees out when returning into a standing position. Don't start squatting until your feet are placed out in front of you. Don't push the bar up without twisting the hooks back. Keep your back straight as possible and use a slow controlled motion.

    Alternate exercises: Barbell squats, Dumbbell squats

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