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Thread: Confused - Smith Machine Squats Feet Forward

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    Confused - Smith Machine Squats Feet Forward

    Hi all,

    I'm a little confused. I was under the impression that when performing smith machine squats with your feet forward, it targets and isolates the quads but today I've read a few conflicting articles stating that the emphasis is placed more on the hams and glutes when the feet are positioned forward.

    http://www.musclemag.com/muscle-buil.../#.Uwp3fF4jlPM

    http://www.muscleandfitness.com/work...-stronger-legs

    Can someone shed some light on this?

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    Re: Confused - Smith Machine Squats Feet Forward

    Feet forward will engage the ham/gluts more.
    Still hit quads tho...

    Front squat- shifts tension to quad.
    Conventional squat- slightly more even over all.
    Hack squat- lots more ham glut involvement.

    They will all work the quads well tho.
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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by big_jim_87 View Post
    Feet forward will engage the ham/gluts more.
    Still hit quads tho...

    Front squat- shifts tension to quad.
    Conventional squat- slightly more even over all.
    Hack squat- lots more ham glut involvement.

    They will all work the quads well tho.
    This is completely new to me. I was always under the impression that hacks were also used as a quad builder.

    So are you saying with hacks and smith machine squats with feet positioned forward, the main emphasis is hams and glutes with quads being the secondary muscle?

    What kind of pressing type movement can be used to target the quads mate excluding free-weight squats?

    The only thing I can think of is the leg press and the v-squat.

    I trained legs today and did 6 sets on the leg press but for some reason I just didn't feel like they got hit properly.

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    Re: Confused - Smith Machine Squats Feet Forward

    If feet are lower back it targets quads more I thought... The more feet forward the more glute Hams used was what I thought

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    Re: Confused - Smith Machine Squats Feet Forward

    Feet back KILLS my knees!!

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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by MissMartinez View Post
    If feet are lower back it targets quads more I thought... The more feet forward the more glute Hams used was what I thought
    That's what I've discovered today but I know a lot of people who think its actually the opposite.

    I know a lot of people who pound hack squats and smith machine squats with their feet forward in an attempt to isolate their quads.

    On a side note, how easy is to a2g when doing smith squats with your feet under your hips? I can a2g no problem when my feet are forward as I can lean against the bar but can't a2g to save my life when doing free weight squats. Just curious whether I'll have the same issue when doing smith squats with my feet under my hips.

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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by Contest View Post
    This is completely new to me. I was always under the impression that hacks were also used as a quad builder.

    So are you saying with hacks and smith machine squats with feet positioned forward, the main emphasis is hams and glutes with quads being the secondary muscle?

    What kind of pressing type movement can be used to target the quads mate excluding free-weight squats?

    The only thing I can think of is the leg press and the v-squat.

    I trained legs today and did 6 sets on the leg press but for some reason I just didn't feel like they got hit properly.
    No no, all of these will target quads very well... Just the further forward your feet placement the more ham/glut will be recruited.

    Have you ever tried a pre exhaust on legs?
    Extensions to failure then a press like hack or leg press?

    This is a good way to help develop your mind muscle connection.
    Its also a good way to focus on the quads.

    Hack is a good movement to do bud keep it in for a while.
    The key is to mix up what you do... So hacks for a few weeks then leg press etc.
    Or better yet do them both?
    Nothing wrong with 2 big pressing movements in a workout.
    andyhuggins and Contest like this.
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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by Contest View Post
    That's what I've discovered today but I know a lot of people who think its actually the opposite.

    I know a lot of people who pound hack squats and smith machine squats with their feet forward in an attempt to isolate their quads.

    On a side note, how easy is to a2g when doing smith squats with your feet under your hips? I can a2g no problem when my feet are forward as I can lean against the bar but can't a2g to save my life when doing free weight squats. Just curious whether I'll have the same issue when doing smith squats with my feet under my hips.
    I'd say ur knees will take a battering!!!
    Contest likes this.

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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by Contest View Post
    That's what I've discovered today but I know a lot of people who think its actually the opposite.

    I know a lot of people who pound hack squats and smith machine squats with their feet forward in an attempt to isolate their quads.

    On a side note, how easy is to a2g when doing smith squats with your feet under your hips? I can a2g no problem when my feet are forward as I can lean against the bar but can't a2g to save my life when doing free weight squats. Just curious whether I'll have the same issue when doing smith squats with my feet under my hips.
    Never squat with feet under your hips on a smith!
    You'll more them likely fck your back!
    Huntingground and Contest like this.
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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by MissMartinez View Post
    I'd say ur knees will take a battering!!!
    Yea and this too
    MissMartinez likes this.
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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by big_jim_87 View Post
    No no, all of these will target quads very well... Just the further forward your feet placement the more ham/glut will be recruited.

    Have you ever tried a pre exhaust on legs?
    Extensions to failure then a press like hack or leg press?

    This is a good way to help develop your mind muscle connection.
    Its also a good way to focus on the quads.

    Hack is a good movement to do bud keep it in for a while.
    The key is to mix up what you do... So hacks for a few weeks then leg press etc.
    Or better yet do them both?
    Nothing wrong with 2 big pressing movements in a workout.
    Hi Jim,

    Currently I am employing pre-exhausting techniques when training legs. I always do extensions and curls before any big movements. My legs instantly feel on fire after doing these two but when I'd go over to the smith and squat with my feet forward, I just don't feel like my quads are getting hit hard enough. I get tired doing the exercise but my quads don't feel the same sensation as they do when doing extensions.

    Today I did the leg press with only 100kg on each side trying to really work on that mind muscle connection but they just didn't feel taxing enough. I lower the sled just before my knees hit 90 degree as any lower and my back starts rounding.

    My legs have got good mass on them but because I've suffered from lower back issues, I've had to be very particular with which exercises I can do and how I perform them. I feel that I've plateaued now and aren't too sure on how to really destroy my quads in a safe manner.

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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by big_jim_87 View Post
    Never squat with feet under your hips on a smith!
    You'll more them likely fck your back!
    I'm now thinking that maybe single-leg leg presses and hacks may be better suited for me. With single-leg leg presses, you can achieve a deeper ROM without your back rounding but I'm not to sure how effective this will be for building bigger quads.

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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by Contest View Post
    Hi Jim,

    Currently I am employing pre-exhausting techniques when training legs. I always do extensions and curls before any big movements. My legs instantly feel on fire after doing these two but when I'd go over to the smith and squat with my feet forward, I just don't feel like my quads are getting hit hard enough. I get tired doing the exercise but my quads don't feel the same sensation as they do when doing extensions.

    Today I did the leg press with only 100kg on each side trying to really work on that mind muscle connection but they just didn't feel taxing enough. I lower the sled just before my knees hit 90 degree as any lower and my back starts rounding.

    My legs have got good mass on them but because I've suffered from lower back issues, I've had to be very particular with which exercises I can do and how I perform them. I feel that I've plateaued now and aren't too sure on how to really destroy my quads in a safe manner.
    Try this on your next leg session.
    This is nasty and you should feel your quads burning like fck!

    Extensions
    20
    20
    20
    Work set
    5x failure with 10sec rest
    Should go-
    Full ROM failure (about 20), 10sec rest, full RON failure, 10sec, full ROM failure, 10 sec rest total muscular failure, 10sec, total muscular failure. (total is till you can't get the stack to lift off at all.

    Leg press
    10
    10
    Work set
    7x10 with 10 sec rest
    Should go-
    10
    10
    10
    10
    10
    10 should fail on this set
    10 should fail on this set too
    When you fail pause and take a fee breaths then finish the set.
    On the last failure set it should be real hard even with a couple of pauses.

    Here you quads should be crying!
    Then hit hack squat as hard as you can for regular straight sets or how ever you would normally.

    Then train your hams in same way with 5x5 10 sec rest on lying ham curls.
    Calves same 5x5.

    The weight should stay the same on. Fail on 20 then fail fail fail and fail!

    This is nasty!

    Try it once to see how you feel...
    Your quads will get all the stim they need from that workout!

    Iv done the same in the past but used free bar squat and I was fcked.
    .. Literally laying on the gym floor in pain... Awesome and very diff to what most guys do.
    For virtual coaching p.m for more info!
    follow my journal
    http://www.uk-muscle.co.uk/competitive-journals/201730-any-means-necessary-jim-story-competive-bodybuilder.html#post3647428

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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by Contest View Post
    I'm now thinking that maybe single-leg leg presses and hacks may be better suited for me. With single-leg leg presses, you can achieve a deeper ROM without your back rounding but I'm not to sure how effective this will be for building bigger quads.
    Single leg press is an awesome move as i a lunge or a walking lunge... All worth a go bud
    For virtual coaching p.m for more info!
    follow my journal
    http://www.uk-muscle.co.uk/competitive-journals/201730-any-means-necessary-jim-story-competive-bodybuilder.html#post3647428

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    Re: Confused - Smith Machine Squats Feet Forward

    Quote Originally Posted by big_jim_87 View Post
    Try this on your next leg session.
    This is nasty and you should feel your quads burning like fck!

    Extensions
    20
    20
    20
    Work set
    5x failure with 10sec rest
    Should go-
    Full ROM failure (about 20), 10sec rest, full RON failure, 10sec, full ROM failure, 10 sec rest total muscular failure, 10sec, total muscular failure. (total is till you can't get the stack to lift off at all.

    Leg press
    10
    10
    Work set
    7x10 with 10 sec rest
    Should go-
    10
    10
    10
    10
    10
    10 should fail on this set
    10 should fail on this set too
    When you fail pause and take a fee breaths then finish the set.
    On the last failure set it should be real hard even with a couple of pauses.

    Here you quads should be crying!
    Then hit hack squat as hard as you can for regular straight sets or how ever you would normally.

    Then train your hams in same way with 5x5 10 sec rest on lying ham curls.
    Calves same 5x5.

    The weight should stay the same on. Fail on 20 then fail fail fail and fail!

    This is nasty!

    Try it once to see how you feel...
    Your quads will get all the stim they need from that workout!

    Iv done the same in the past but used free bar squat and I was fcked.
    .. Literally laying on the gym floor in pain... Awesome and very diff to what most guys do.
    This sounds brutal mate

    I've got legs tomorrow and shall defo's give this a try.

    Cheers for all your helpful advice mate. Much appreciated.

 

 
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