Exercise

Chair Squat

Also known as: smith chair squat, feet forward smith squat, smith machine chair squat, smith squat feet forward

Chair Squat is a compound exercise for the quadriceps. Main target: vastus lateralis, vastus medialis and rectus femoris. Also works: gluteus maximus, medial gastrocnemius and biceps femoris. Equipment: smith machine.

EquipmentSmith machine

TypeCompound (multi-joint)

MovementPush

CategoryStrength

Muscles worked

Primary

Vastus lateralis Vastus medialis Rectus femoris

Secondary

Gluteus maximus Medial gastrocnemius Biceps femoris

How to do it

To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
Repeat for the recommended amount of repetitions.