Blog > Move | May 24, 2023 OUR FAVORITE EXERCISES TO DO ON THE SMITH MACHINE! Presented by : If you’re new to training or don’t know how to use squat racks, we have good news. The Smith Machine is here for you! Have you heard of the Smith Machine? It’s an “assisted squat rack” that helps keep the bar in a vertical motion during your exercise. Most importantly, it provides with additional safety by enabling you to halt the movement at any time. The Smith Machine is especially good for beginners in weight training, but also for people with physical conditions, such as those recovering from injury. The exercises you perform on this machine will help you target larger muscles, such as the quadriceps (front of the thighs), shoulders and trapezius. 🤔 HOW DOES THE SMITH MACHINE WORK? 1. The bar You’ll notice that the bar is quite light compared to an Olympic bar. To release the bar, slightly lift it up a little and roll it back. This will release the hooks. Keep the bar in this position, because rolling it forward will cause the hooks to lock and prevent you from moving. 2. The safety latch To prevent the bar from dropping too low, put the safety latch on. Simply take the handle, release the hook, choose the maximum height and put the hook back. This provides extra protection if needed. 👉 EXERCISES TO DO ON THE SMITH MACHINE SQUAT Stand upright with feet on each side, a little wider than your hips Unhook the bar and push your hips back and down while keeping your core straight Go back up 💪 Muscles involved : Quadriceps (front of the thighs) and glutes LUNGE Stand with your feet hip-width apart, slightly in front of the bar Take a large step backward with one leg Unhook the bar and bend both knees, guiding the rear knee toward the floor and bringing the front thigh parallel to the floor Go back up 💪 Muscles involved : Quadriceps (front of the thighs) and glutes HIP THRUST Set up a bench horizontally behind the bar and set the bar just a little higher than the bench Sit on the bench and slide under the bar until only your shoulder blades are left on the bench Unhook the bar and place it on your hips Raise your pelvis and then lower it back down 💪 Muscles involved : GlutesHamstrings (back of thighs) SEATED HEEL RAISE Place a bench at the back of the bar and set the bar just a little higher than the bench Sit on the bench and slide your knees under the bar Unhook the bar and place it on your thighs, near your knees Lift your heels up and then lower them back down without touching the floor 💪 Muscles involved : Soleus (deep calf muscles) STANDING HEEL RAISE Stand under the bar with your feet hip-width apart Unhook the bar and lift your heels, then lower them back down without touching the floor 💪 Muscles involved : Gastrocnemius (superficial calf muscles) DEAD LIFT Set the bar at floor level with your feet under your hips Bend at the hips, keep back straight, maintaining a slight bend at the knees Grip the bar with your hands at shoulder width Unhook the bar Return to a standing position, then lower yourself with your back straight 💪 Muscles involved : Lumbar extensors (lower back), glutes and hamstrings (back of thighs) SHOULDER PRESS Set up a bench underneath the bar with the backrest up and bring the bar to shoulder height Sit on the bench Unhook the bar, push it up, then lower it back down 💪 Muscles involved : Deltoids (shoulders) ROW Place the bar at hand level Unhook the bar and bend from the hips, keeping back straight, maintaining a slight bend at the knees Lift the bar to your knees Pull the bar up toward you, pointing your elbows back, and then lower them back again 💪 Muscles involved : Grands dorsaux (chaque côté du dos) BENCH PRESS Place a bench underneath the bar so that it will be level with your chest when you lie down Grab the bar high enough so you can sit on the bench Lying in the prone position, unhook the bar Extend your arms and return until your elbows are at 90 degrees. 💪 Muscles involved : Great pectoral muscles (chest) Feel free to try the Smith Machine during your next visit at the gym. This machine allows you to perform movements safely and work your muscles efficiently. You will quickly become comfortable using this machine and gain confidence in your workout. To see how other devices work, check out the “How to” section of our YouTube channel. DISCOVER OTHER ARTICLES THAT MIGHT INTEREST YOU! ✏ 5 EXERCISES TO PREPARE YOU FOR SUMMER SPORTS - PART 1 ✏ 10 REASONS WHY OUR YOUTUBE CHANNEL WILL BECOME YOUR BEST GYM BUDDY! ✏ COACH JULIE ANSWERS YOUR TRAINING QUESTIONS!