Zancada en maquina smith


Adjust the bar to the height that best suits your height and select the appropriate plates amount to put them on the machine. Step under the bar and hold it with the back of your shoulders. Make sure the bar is on your muscles and not pressing your bones Grab the bar with your hands, your palms should facing forward. Spread your feet at shoulder width apart. Step forward with your right leg and backward with your left leg making a 90º degree angle between your legs. Contract your pelvic floor and core while keeping your chest up. Lift the bar just a little and twist your hands to un-rack the bar.


Bending your knees, slowly lower your body down until your right knee almost touches the floor while you inhale. Make sure to keep your right shin perpendicular to the floor avoiding the rise of the front heel. Pushing mainly from the heel, return to the starting position while you exhale. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.

TIPS: While your are doing the exercise, move only the legs, make sure you don't move any other part of your body. Your head and chest should always look forward and also you should maintain a straight back.