Smith machine box squat

The Smith machine box squat is a machine-based exercise targeting the quads, glutes, and hamstrings. The Smith machine mimics a barbell but provides more stability. This movement can be programmed in low reps for strength or power or higher reps for muscle and strength endurance. It is often performed for moderate to high reps, such as 8-12 reps per set or more, as part of a full-body or lower-body workout.

Benefits

  1. Adds size and strength to the quads, glutes, and hamstrings
  2. Can squat heavy weight without risk of getting pinned beneath the bar
  3. The bar moves on a track making it easier to get into position and control
8.8
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Smith machine box squat Images

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Smith machine box squat Instructions

Smith machine box squat muscle diagram
  1. To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
  2. Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
  3. Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
  4. Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
  5. Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
  6. Repeat for the recommended amount of repetitions.

Alternative Exercises for Smith machine box squat

Barbell back squat to box thumbnail image Barbell back squat to box thumbnail image

Barbell back squat to box

Muscle Targeted: Quadriceps
Equipment Type: Barbell
9.3
Average