Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Smith Machine
Intermediate
Squat
Glutes, Hamstrings, Abs
The feet forward smith machine squat targets your quads harder than regular squats. It builds bigger, stronger legs while keeping your back safer.
1. Set the smith machine bar at chest height and load your weight plates 2. Step under the bar, rest it on your upper back, and position your feet 12-18 inches forward 3. Unlock the bar and lower into your feet forward smith machine squat by bending at the knees 4. Go down until your thighs are parallel to the floor, keeping your chest up 5. Drive through your heels to return to starting position and repeat your feet forward smith machine squat
• Keep your feet planted firmly and don't let your knees cave inward during the feet forward smith machine squat • Your knees should track over your toes throughout the entire movement • Keep your core tight and chest up to protect your lower back • The feet forward smith machine squat lets you lean back slightly - use this to your advantage
• Placing feet too far forward which puts dangerous stress on your knees during the feet forward smith machine squat • Not going deep enough - you need to hit parallel for the best quad activation • Letting your knees collapse inward instead of tracking over your toes throughout the feet forward smith machine squat
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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