A front-loaded squat with the Smith-machine bar supported in the crooks of the elbows. It trains the quadriceps and glutes while the trunk and upper back support the load in front of the body.
Set the Smith machine bar to about waist height.
Stand close to the bar and position it in the crook of your elbows, with your arms bent and hands clasped together.
Step back slightly so that your feet are shoulder-width apart and toes are slightly pointed out.
Engage your core and keep your chest up as you begin to lower into a squat by bending at the hips and knees.
Descend until your thighs are parallel to the ground or as far as your mobility allows.
Push through your heels to return to the starting position, keeping your back straight and core engaged throughout the movement.
Repeat for the desired number of repetitions.
Ensure the bar is securely locked in place before beginning the exercise.
Maintain a neutral spine throughout the movement to avoid unnecessary strain on your back.
Focus on keeping your elbows close to your body to maintain control of the barbell.
Use a moderate weight that allows you to perform the exercise with proper form.
Breathe in as you lower into the squat and exhale as you push back up to standing.
Keep your knees aligned with your toes to prevent inward or outward collapse during the squat.
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