Smith Machine Heel-Elevated Squats (Quad Focus)
Автор: TeamFAF
Загружено: 2026-03-11
Просмотров: 4
Описание:
Setup
1️⃣ Set the Smith bar at shoulder height.
2️⃣ Place small plates or a wedge under your heels.
3️⃣ Stand with feet hip-width or slightly narrower.
4️⃣ Position feet slightly forward under the bar so your torso stays upright.
Execution
1️⃣ Unrack the bar and brace your core.
2️⃣ Sit straight down, allowing the knees to travel forward over the toes.
3️⃣ Keep your chest upright and weight through the mid-foot/heels.
4️⃣ Lower until thighs reach parallel or slightly below.
5️⃣ Drive through the heels and extend the knees to stand back up.
6️⃣ Squeeze quads at the top, then repeat.
Coaching Cues
✔ “Knees forward, chest tall.”
✔ “Stay upright.”
✔ “Control the descent.”
✔ “Push through the heels.”
Common Mistakes
❌ Sitting back like a glute squat
❌ Letting heels lift off the plates
❌ Dropping chest forward
❌ Bouncing out of the bottom
Повторяем попытку...
Доступные форматы для скачивания:
Скачать видео
-
Информация по загрузке:
