Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredMachine
- MechanicsCompound
- Force TypePush
- Experience LevelIntermediate
- Secondary Muscles
Calves, Glutes, Hamstrings
Target Muscle Group
Quads
Narrow Stance Smith Machine Squat Instructions
- Set the bar to around shoulder height and load the weight you want to use.
- Stand under the bar with your legs in a narrow stance, closer than shoulder width.
- Grasp the bar and position the center on top of your back muscles. The bar should not rest on your neck.
- Take the weight off the rack. This is the starting position.
- Inhale and slowly squat down until your thighs are parallel to the floor.
- Pause. Exhale, and push through your heels to raise the bar back to the starting position. This is one rep.
- Repeat for desired reps.
Narrow Stance Smith Machine Squat Tips
- Don't push from the balls of your feet. This puts unnecessary strain on joints and tendons.
- Using squats to their full potential requires squatting down until your thighs are at least parallel to the floor.
- Keep your back straight and your core engaged throughout the movement.
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