Smith machine zercher squat

GlutesAbs

🔧 Smith Machine ↕ Squat 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Unrack the bar, extending legs and rotating to unlock. Descend by bending hips and knees, keeping your torso upright and elbows tucked. Lower until thighs are parallel to the floor, knees tracking over toes. Drive through your heels to extend hips and knees, exhaling as you return to the starting position without locking your knees. Rerack the bar by rotating it into the safeties.

Muscles Worked

Glute MaxRectus Abdominis

Secondary: Biceps Femoris, Semitendinosus, Erector Spinae, Biceps (3, 10):, Calves (2, 10):

Tips

Secure the bar before starting. Maintain a neutral spine. Keep elbows close to your body. Use a controlled weight. Inhale on descent, exhale on ascent. Align knees with toes.

Similar exercises

Barbell zercher squat Quads · 🔧 Barbell 5/10 Smith machine front squat Glutes, Hamstrings · 🔧 Smith Machine 3/10 Smith machine pistol squat Glutes · 🔧 Smith Machine 5/10 Smith machine squat Quads · 🔧 smith machine 3/10 Smith machine split squat Glutes · 🔧 Smith Machine 3/10 Smith machine sumo squat Glutes, Quads, Hamstrings · 🔧 Smith Machine 3/10 Smith machine sissy squat Quads · 🔧 Smith Machine 4/10 Smith machine narrow stance squat Glutes · 🔧 Smith Machine 3/10

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