Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Smith Machine
Intermediate
Squat
Glutes, Hamstrings, Abs
The smith machine one leg squat builds single-leg strength and fixes muscle imbalances. It targets your quads while improving balance and stability.
1. Set the smith machine bar to shoulder height and position it on your upper back 2. Step one foot forward and lift your back foot off the ground, balancing on one leg 3. Lower your body by bending your standing leg until your thigh is parallel to the floor 4. Push through your heel to return to the starting position while maintaining balance 5. Complete all reps on one leg before switching to perform the smith machine one leg squat on the other side
• Keep your core tight throughout the entire smith machine one leg squat movement • Don't let your knee cave inward - track it over your toes • Control the descent slowly rather than dropping down fast • Keep most of your weight on your heel during the smith machine one leg squat
• Using the non-working leg to push off the ground for help during the smith machine one leg squat • Leaning too far forward and losing balance throughout the movement • Not going deep enough - your thigh should reach parallel to the floor in the smith machine one leg 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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