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Upper Legs · Smith Machine
Normal Squat Smith Machine
Normal Squat Smith Machine is a beginner compound strength exercise that works the quads (upper legs), with the glutes and hamstrings assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Smith Machine
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps
Secondary muscles
- Glutes
- Hamstrings
How to do Normal Squat Smith Machine
- Set the bar at shoulder height and step under it with the bar on your upper back.
- Place your feet shoulder-width apart, slightly in front of you.
- Unrack the bar and squat down until your thighs are about parallel to the floor.
- Drive back up and repeat.
Form tips
- Keep your knees in line with your toes.
- Re-rack the bar by twisting it onto the hooks.
Normal Squat Smith Machine alternatives
More quads exercises
Normal Squat Smith Machine FAQ
What muscles does Normal Squat Smith Machine work?
Normal Squat Smith Machine mainly works the quads in the upper legs. The glutes and hamstrings work as secondary muscles.
What equipment do you need for Normal Squat Smith Machine?
You need a smith machine.
How many sets and reps of Normal Squat Smith Machine should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Normal Squat Smith Machine good for beginners?
Yes. Normal Squat Smith Machine is rated beginner, so it's a sound choice while you learn to train the quads.
How many calories does Normal Squat Smith Machine burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Normal Squat Smith Machine?
Other exercises for the quads include Bodyweight Squat, Sissy Squat Bodyweight, Kettlebell Split Squat and Kettlebell Sumo Squat.
For developers
Use Normal Squat Smith Machine in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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