3. Pro Series Machines
SMITH MACHINE (PL06)- Leg exercises
Leg exercises:
∙Squats: Quads
∙Lunges: Quads, glutes, hamstrings
Performing the exercises:
Squats: Without weights on the bar, hook the bar to a starting position about an inch below the top of your shoulders. Add desired weights to each side of the bar horns. In the standing position, your feet should be about shoulder width apart. Keep your head up and back straight. Lift the bar onto your upper back resting the bar just above your shoulders. Twist the bar out of its hook and stand up fully. Keeping your torso upright throughout the exercise, slowly bend your knees until your glutes are lower than your knees. This motion should take about five seconds. Pause for a moment and return to the starting position. This motion should take about three seconds.
Lunges: Without weights on the bar, hook the bar to a starting position about an inch below the top of your shoulders. Add desired weights to each side of the bar horns. In the standing position, your feet should be next to each other. Keep your head up and back straight. Lift the bar onto your upper back resting the bar just above your shoulders. Twist the bar out of its hook and stand up fully. Keeping your torso upright throughout the exercise, step forward a couple of feet with one leg keeping the toes pointed forward. Keeping the back leg straight, begin to bend the forward leg. Doing so will bring the back leg down. Stop the downward motion when the back leg is three to four inches from the floor. Push off with the forward foot to return to the starting position. Alternate legs.
