One Leg Smith Machine Squat
About
This squat targets your quads, glutes, and hamstrings on one leg.
How to One Leg Smith Machine Squat
Starting Position
1. Adjust the Smith bar to shoulder height and place it on your shoulders.
2. Take a split stance with one foot forward and the other foot back.
3. Shift your weight onto your front foot.
Proper Form
1. Bend your front knee and slowly lower yourself by pushing your hips back.
2. Stop when your front thigh is close to parallel with the floor.
3. Push off the floor with your front heel to rise up.
4. After completing one side, repeat on the opposite side.
Breathing Technique
Breathe in while going down, and breathe out while coming up.
Precautions
1. Keep your front knee aligned so that it does not go past your toes.
2. It's best to start with a light weight to get used to the balance.
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