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exercise 4 >> |
| Exercise 3:
Smith Machine Plea Squats
Emphasized Muscles:
Heavy Use: Gluteus maximus, Vastus lateralis, Adductor group, Hamstring group
Moderate Use:
Gluteus medius & minimus, Rectus femoris, Vastus medialis
Muscle Position and Execution:
- Feet are spread wide in a sumo stance, with feet slightly in front of the bar
- Hand position is a little wider than shoulder width
- Turn toes outward where it feels comfortable (this may vary depending on the person)
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| Step 1 |
Step 2 |
Step 3 |
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| Keep knees slightly bent at the top of the movement, keep upper torso tight |
Take a breath, bend knees into a 90 degree movement (breaking 90 degree plane activates glutes more) |
Slight pause at the bottom of the movement, then return to the top of the movement, exhaling your air approximately 3/4 the way up |
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Repeat Steps using alternating legs
Tips and Form: |
- These should be done at a moderate tempo
- It is very important to keep your chest out and maintain a natural curvature in your spine throughout this movement
- Only advanced people should take this movement below 90 degrees
- Flex your Glutes tight at the top of each movement
- Always use one fluid motion throughout movement- NO BOUNCING
- Remember never lock out knees at the top of each movement
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exercise 4 >> |
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