Smith Chair Squat
Step by step
How to perform
- Lower your body down as if you are sitting back into a chair, making sure to keep your back straight and your knees in line with your feet.
- Continue lowering yourself until your thighs are parallel to the floor, ensuring that your knees do not extend past your toes.
- Push through your heels to return to the starting position, making sure to keep your back straight and your core engaged throughout the movement.
- Repeat the exercise for the desired number of repetitions.
Overview
About this exercise
The Smith Chair Squat is a strength-building exercise that primarily targets the glutes, quads, and hamstrings, with secondary benefits to the core and lower back. This exercise is ideal for both beginners and advanced fitness enthusiasts, as it provides stability and control, reducing the risk of injury. Individuals would want to incorporate the Smith Chair Squat into their routine to improve lower body strength, enhance muscle definition, and potentially aid in activities of daily living.
Coaching cues
Form tips
The key to an effective Smith Chair Squat is maintaining the correct form throughout the exercise. Keep your chest up, back straight, and your gaze forward. As you squat, your knees should be in line with your feet, and you should aim to lower your hips until they are at least parallel with your knees. Avoid leaning forward or letting your knees extend past your toes, as this can lead to injury.
A common mistake is to perform the squat too quickly. The Smith Chair Squat should be performed in a slow and controlled manner. This allows for maximum muscle engagement and reduces the risk of injury
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