Squats in the Smith machine on one leg

Squats in the Smith machine on one foot — technique exercises:

1. Put a horizontal bench in the 60-90 cm behind the machine. Set the bar in the racks at the desired height. Select the desired weight. Become under the neck and place it on your shoulders (slightly below the neck).
2. Hold the neck with both hands. Palms facing forward. Lift the stamp from the racks, starting from the floor with their feet while straightening the torso.
3. Put one foot on the bench, leaning into her sock. Head raised, back arched in the lower back. This will be your initial position.
4. On the exhale, slowly begin to squat with a barbell, bending his knees, continuing to keep your head up. Continue to squat until the angle between the femur and tibia of the legs are located in front, will not be less than 90 degrees. Hint: with proper exercise, the knee should create an imaginary straight line with the toe of the foot and to be positioned relatively perpendicular to the torso line.
5. On the exhale, follow the ascent, straightening the legs, starting from the floor, returning to its original position.
6. Complete the required number of repetitions.
7. Change legs and repeat the exercise.

Variations: you can also use a barbell or dumbbells for this exercise.