Smith Chair Squat
Also known as: Smith Chair Squats, Smith Machine Chair Squat, Smith Machine Box Squat, Smith Box Squat
Variation of: Barbell Box Squat
Body region
Equipment
Technique
- Set a box or bench under the Smith machine, slightly behind the bar, at a height that puts your thighs about parallel when seated.
- Set the safety stops just below the bar's lowest point, step under and rest the bar on your upper back.
- Place your feet slightly forward of the bar, unhook it by turning it, and brace.
- Push your hips back and sit down until you are briefly seated on the box.
- Drive up off the box to stand, and turn the bar back onto the hooks after the last rep.
Cues
- Sit back with control, then drive up.
- Stay tight on the box; do not relax the back.
- Adjust foot position until the shins stay near vertical.
Common mistakes
- Crashing down onto the box, which jars the spine.
- Rocking back and swinging forward to stand.
- Rounding the lower back while seated.