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Smith Machine

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Primary Muscle

Quadriceps

Secondary Muscle

Hamstrings
Gluteus Maximus
Gluteus Medius and Minimus

Squat Wide - Smith Machine

Stand with your feet slightly wider than hip-width apart and with them turned out at about 45 degrees. Have the bar comfortably resting on your shoulders. Your feet should be about a foot in front of the bar so that it feels as if you are slightly leaning backwards into the bar.

Slowly lower your body down as though you were going to sit back into a chair. Keep your body weight on the heel of your foot and concentrate on sticking your hips backwards rather than just moving down.

Throughout the movement keep your knees behind the line of your toes.

At the lowest point your knees should be at a 90 degree angle, pointing outwards at 45 degrees in line with your feet. When you reach this point push back up to the start position, keeping the weight through your heels.

Do sit back like you would in a chair Do start with your feet placed a foot in front of the bar Do have your feet pointing outwards at 45 degrees Do put your weight through your heels Do stick your hips out behind you as you lower yourself down Do keep your back straight Do breathe out on the way up and in on the way down	Don't put your weight through your toes Don't go less than 90 degrees at your knees Don't let your knees go over the vertical line of your toes Don't arch or round your back Don't hold your breath

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