Instructions
Preparation
- Place a bench behind the smith bar. With bar upper chest height, position bar on the back of the shoulders and grasp bar to sides. Place foot slightly forward under bar. Extend other leg back and place top of foot on bench. Disengage bar.
Execution
- Lower body on leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending the hip and knee of the forward leg. Repeat. Continue with opposite leg.
Comments
- Keep torso upright during squat; flexible hip flexors are important. Postition foot very slightly forward to keep equal distribution of force on hip and knee extensors. Keep foot flat on the floor. Forward knee should point same direction as foot throughout movement.
Classification
| Utility: | Auxiliary |
| Mechanics: | Compound |
| Force: | Push |