Smith Machine Sissy Squat

GymDaze demonstration

Watch Smith Machine Sissy Squat

Technique

How to perform Smith Machine Sissy Squat

1. Position the Smith bar across your upper back, disengage the hooks and place your feet forward of the bar track.
2. Keep your hips extended and your torso aligned with your thighs.
3. Bend your knees and let them travel forward as your body leans backward under the guided bar.
4. Allow your heels to rise as you descend rather than forcing them high before every repetition.
5. Descend only while maintaining the extended-hip position; do not sit your hips backward or substitute a large lower-back arch.
6. Extend your knees to return upright and let your heels settle, then repeat and re-engage the hooks when finished.

Programming relevance

Muscles involved

Primary targets: Rectus Femoris, Vastus Lateralis, Vastus Medialis.