Quadriceps
Smith Machine Squat
A back squat on the Smith machine that uses a guided bar path to work the quads, glutes and hamstrings.
Energy burned
≈ 39 kcalFor 3 × 8–12, rest 90s · ≈ 6.7 kcal/min
Estimate range 29–48 kcal (±25 %)
Muscle mass worked32 %
Effort during a set11.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Machine / cable: about 15 % less than free weights.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Set the bar at upper-chest height and step under it so it rests across your upper back.
- 2Place your feet shoulder-width apart, slightly in front of the bar.
- 3Unlock the bar and stand tall.
How to perform
- 1Brace your core and sit your hips down and back.
- 2Lower until your thighs are about parallel to the floor.
- 3Keep your knees tracking over your toes.
- 4Drive through your feet to stand, then re-rack at the end.
