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Smith Machine Wide Squat

Overall thigh, hip-up

Coach's Tips

You can build inner thigh muscles more safely than barbell wide squats!

How to

Starting Position

1. Stand in front of the Smith Machine, with your feet slightly wider than shoulder-width apart and your toes pointing slightly outward. 2. Position your arms under the bar and grab it with an overhand grip, slightly wider than shoulder-width apart. 3. Lift the bar off the rack by extending your legs and hips and keeping your back straight, then step back. 4. Your body should be in an upright position with your head facing forward and your chest up.

Proper Form

1. Bend your knees and hips to lower your body until your thighs are parallel to the floor. 2. Make sure to keep your back straight and your chest up throughout the movement. 3. Once you reach the bottom position, pause for a moment and then drive through your heels to extend your hips and knees to come back to the starting position. 4. Repeat for the desired number of repetitions.

Breathing Technique

1. Take a deep breath in before you start the movement. 2. As you lower your body, breathe out. 3. As you come back to the starting position, breathe in.

Precautions

1. Make sure to keep your back straight and your chest up throughout the movement. 2. Avoid arching your back or rounding your shoulders as you lower yourself. 3. Do not let your knees cave inwards as you lower your body. 4. Do not go too deep into the squat stopping when your thighs are parallel to the floor is recommended for novice gym goers.

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