Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Smith Machine
Intermediate
Squat
Glutes, Hamstrings, Abs
The smith machine zercher squat builds massive quad strength while keeping your core rock solid. It's a safer way to squat heavy with better control.
1. Set the smith machine bar at about chest height and step up to it 2. Cross your arms and cradle the bar in your elbow crease for the smith machine zercher squat setup 3. Lift the bar off the hooks and take a small step back with feet shoulder-width apart 4. Keep your chest up and squat down until your thighs hit parallel to the ground 5. Drive through your heels to stand back up and complete your smith machine zercher squat rep
• Keep your elbows up and chest proud during the smith machine zercher squat to avoid folding forward • Plant your feet flat and push through your whole foot, not just your toes • Go slow on the way down to keep control and build more muscle • Keep your core tight the whole time to protect your lower back during smith machine zercher squat
• Letting your chest drop forward during the smith machine zercher squat makes your back work too hard • Going too deep past parallel puts stress on your knees and doesn't help your quads more • Rushing the movement during smith machine zercher squat robs you of muscle gains and control
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 with smith machine zercher squat 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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