Which exercise replaces the squat on the Smith machine? 5 alternatives
By
Equipe Befit
Jump Squat
Instructions
- Position your feet slightly beyond the line of your hips and arms extended alongside your body
- With your feet fully on the ground, bend your hips and knees in a controlled manner, keeping your gaze directed forward
- When you reach an angle slightly beyond 90 degrees of knee flexion or as much as possible, return to the starting position by quickly extending your hips and knees
- Propel your body upward until you leave the ground
- Upon landing, bend your hips and knees again to absorb the impact, then repeat
Tips
- Avoid letting your knees cave inward when squatting and landing
- Keep your feet fully on the ground throughout the movement
- Avoid landing with your body completely straight
Target Muscle
Primary
Secondary
Glutes
Calves
Hamstrings
Glutes
Calves
Hamstrings
