there is no squat machines in my local gym, just smith machines...I just want to know if the smith machine is good enougth or should I get back to leg presses and lunges?
Front squats, walking lunges, Bulgarian split squats ... Smith isn't a squat.
Leg Press is arguable just as bad as a smith machine.
Built's suggestions are good. You can also try zercher squats, overhead squats, and pistols.
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A squat machine and a smith machine are equally worthless IMnevertobeHO.Originally Posted by coconut
Start squatting with a barbell.
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
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I wouldn't make my own worst enemy do squats in a Smith machine. It's biomechanically incorrect and bad for you.
Machine? If you have a barbell and a rack then you have all you need. If you don't have a rack, then you can still do front, hack, and many others like all the wonderful people above pointed out.
I'm a big fan of regular barbell squats, I wouldn't call smith machine squats useless.
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