There are three types of 'gym bros':
1. Who never work on their legs
2. Who workout their legs but have questionable form.
3. Who just squat and call those who use the smith machine 'idiots'.
First things first, the legs are very important if your goal is strength and looking good. Legs essentially carry your body weight and are very functional.
It is as important to work on them as your biceps.
Now, many bros think the smith machine is a waste of time because it removes the need for muscles that stabilize the body.
Well, that's not true.
The Smith machine can easily cover your entire lower body i.e. quads, hamstrings, glutes and calves.
If you do not work on your legs and do not enjoy free weight exercises, do this workout pattern for a minimum of 12 weeks. It will increase your lower body strength if you be consistent.1) Smith Machine Close Stance Squats
You often don't perform a full range of motion when doing the traditional back squats, so this a great tool for you to do deep squats with proper complete reps.
Set your feet inwards to your shoulder level and squat.2) Smith Machine Romanian Deadlift
Simply do this exercise, hip hinge and stretch your hamstrings. One of the ideal movements to grow your hamstring strength. Start with a light to moderate weight.3) Smith Machine Hip Thrusts
A strong butt can help you to squat more weights and can you give you an aesthetic look if your goal is to improve your body composition.
In scientific studies, the hip thrusts have been shown the ideal exercise to grow your glute strength and force, when compared squats.
Here is a tip: Don't arch your back when thrusting, keep your back neutral and don't hyperextend.4) Smith Machine Standing Calf Raise
The smith machine can be a helpful tool for your calves as it is easy to apply progressive overload here which over time can grow your calves.
Here is a sample workout plan:
Smith Machine Squats - 3 sets of 6-8 reps
Smith Machine Romanian Deadlifts - 3 sets of 8-12 reps
Smith Machine Hip Thrusts- 3 sets of 8-12 reps
Smith Machine Calf Raises- 3 sets of 12-15+ reps
I am pretty sure you will enjoy this workout and do it every time you have a lower body session.
Yashovardhan Singh is an online fitness coach with www.getsetgo.fitness, an online fitness platform. Along with lifting weights and building his physique, he is also a motorbike enthusiast, an animal lover. You can connect with him on Instagram or drop him an email on email@example.com