Chair Smith-Machine Single-Leg Squat
Build serious leg strength! Safely master single-leg squats with the Smith machine and a chair. Improve balance and power, one rep at a time.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Smith Single Leg Chair Squat
Positioning:
1. Set the Smith machine barbell to the appropriate height, typically around shoulder height.
2. Stand facing away from the bar with one foot on the ground (the standing leg) and the other foot resting on a bench or elevated surface behind you.
3. Position the barbell across your shoulders, gripping it with both hands near your shoulders.
Movement Instructions:
1. Starting Position: Stand tall with your core engaged. Your standing leg should be firmly planted on the floor, and your elevated foot should be resting comfortably on the bench.
2. Lowering Phase: Slowly bend the knee of your standing leg and lower your body into a squat. Keep your chest up and your back straight. As you lower down, your hips should move back and your knee should not go past your toes.
3. Bottom Position: Go down until your thigh is parallel to the ground or as low as you can comfortably go without losing form. Hold this position for a moment.
4. Ascending Phase: Push through your heel to rise back up to the starting position, fully extending your knee and hip at the top.
5. Repetition: Complete the desired number of repetitions, then switch legs to work the other side.
Tips:
- Ensure your movements are controlled to avoid injury.
- Keep your core tight throughout the exercise for stability.
- If you're new, start with a lighter weight to master the form before adding more resistance.