A Smith machine squat performed as if sitting back into a chair, with feet set forward of the bar to shift emphasis onto the quads and glutes without balance demands.
하체머신Squat
시작
끝
주동근
대퇴사두둔근
협응근
햄스트링내전근코어
장비
머신
패턴
Squat
준비 자세
01Set the Smith bar at upper chest height and load it.
02Place the bar across the upper back and grip it just outside the shoulders.
03Walk both feet well forward of the bar line, about shoulder width apart.
04Rotate to unrack and lean back slightly into the bar.
수행
01Brace and sit the hips back and down as if lowering into a chair.
02Descend until the thighs are around parallel with shins near vertical.
03Keep the whole foot flat and the torso resting against the bar path.
04Drive through the heels to stand back to a tall finish.
체크포인트
-Feet are far enough forward that shins stay close to vertical.
-Hips reach roughly parallel at the bottom.
-Weight stays through mid-foot and heel.
-Torso angle stays consistent, supported by the fixed bar.
흔한 실수
-Setting the feet directly under the bar, which turns it into a knee-dominant grind.
-Rising onto the toes out of the bottom.
-Cutting depth well above parallel.
-Unhooking the bar without confirming the catch direction first.
프로그래밍 노트
-Use 3 to 4 sets of 10 to 15 reps as a quad and glute accessory.
-The supported position suits slow eccentrics of 3 to 4 seconds.
-Useful for lifters who lose balance or torso position in free squats.
