Smith Machine Single Leg Squat

Place a flat bench 60-90 cm behind the machine. Install the bar in the racks at the required height. Select the desired weight. Get under the bar and place it on your shoulders (just below the neck). Hold the bar with both hands. The palms are facing forward. Lift the bar off the racks by pushing off the floor with your feet while straightening your torso. Place one foot on the bench, resting your toe on it. The head is raised, the back is bent at the waist. This will be your starting position. As you exhale, begin to slowly squat with the barbell, bending your knees while continuing to keep your head up. Continue to squat until the angle between the thigh and shin of the leg located in front is less than 90 degrees. Hint: when performed correctly, the knee should create an imaginary straight line with the toe of the foot and be perpendicular to the line of the torso. As you exhale, lift up, straightening your legs, pushing off the floor, returning to the starting position. Complete the required number of repetitions. Change legs and repeat the exercise. Variations: You can also use a barbell or dumbbells for this exercise.