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Smith Machine Squats with exercise band

  • Stability & Strength
  • Hard
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This is an instructional video to correctly demonstrate Smith Machine Squats with exercise band

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your Back, Glutes, Quads and Hamstrings
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. In standing, stand onto the middle of a piece of long exercise band. Have the ends of the band tied in loops as to go around your wrists.
  5. The tension should be on with your hands in the position for a back squat and fully upright.
  6. Make sure that the tension is not too much and if you need to adjust it later you can either tighten or slacken the length.
  7. Once this is sorted then set the smith machine bar to one rung under your shoulder height
  8. Get yourself under the bar and rest the bar onto the upper trapezius at this point have the band around your wrists and be standing on the middle of the length but have your feet slightly forwards and at between hip and shoulder width apart
  9. Hold the bar either side of you with your hands so that your elbows are flared out. Keep your back straight and your shoulder blades squeezed together.
  10. Next take a breath in and unrack the bar by straightening your legs
  11. Take a few normal breaths at the top.
  12. Next take a breath in and squat down under control by bending your hips and knees.
  13. Your knees should follow the plane of your feet.
  14. The depth is taken to just below parallel with the thighs if you are able to.
  15. Once at the bottom then push hard through the heels until you return to the start position and breathe normally for a breath at the top and repeat the squat after another deep breath in
  16. For strengthening you should perform 6-10 reps to fatigue
  17. You should perform 3-5 sets with 3 minutes rests
  18. This session can be done 2-3 times per week
  19. For endurance you should perform 15-25 reps to fatigue
  20. You should perform 3-5 sets with no more than 30 second rests
  21. This session can be done 2-3 times per week

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