Lunge technique in the Smith machine: classic and complicated options

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What you need

• Barbell

One of the exercises that develop agility, coordination and overall endurance is lunges with a barbell on the shoulders. This exercise receives a significant amount of attention in CrossFit training – let’s figure out what its features are. How lunges with a barbell on the shoulders affect the muscles - which of them work and how, and we will also analyze in detail the technique of performing each type of this exercise.

Technique for performing leg abduction in a crossover

It is important that before training with crossover swings, warm up, warm up and stretch your muscles, and follow the rules given below.

1. When performing swings, try to maintain the rhythm and hold your leg at the top point. This will increase the effect of the exercise.
2. The cuffs should be secured firmly to prevent them from coming undone.
3. The body must remain level, do not fall over.
4. You should do several approaches (at least three), the number of repetitions should be at least ten.
5. To work the muscles more effectively, the working leg should be overlapped. This way, the muscles will contract more.
6. Try to concentrate on the work of the muscles, try to feel them.

Exercise - crossover swings

Exercise technique

Leg abduction while standing on the machine

The simplest exercise of all types of crossover leg abductions. The main thing is to choose the right weight, since the inner thigh is vulnerable to heavy weights, especially for beginners. During the exercise, the gluteus medius and minimus muscles and the inner thigh are worked.

Exercise technique:

1. Stand sideways to the machine.
2. Keep your body straight, lower your hand onto the machine and keep your balance.
3. Place your emphasis on your leg near the simulator; the cuff is attached to the leg that will be used for swings.
4. Take a deep breath and move your leg in the direction opposite to the rack of the exercise machine. Try to swing as high as possible. At the top point, fix your leg for a few seconds.
5. Return your leg to its original position as you exhale.
6. After completing the required number of repetitions on one leg, change the cuff and perform swings with the other leg.

Leg abduction to the side in a standing crossover

Taking the leg to the side in a standing crossover - execution technique It is important not to take a lot of weight if you have just started doing this exercise (you can damage your knees). While trying to move your leg as far as possible, do not overdo it so as not to get a sprain.

While trying to move your leg as far as possible, do not overdo it so as not to get a sprain.

Video with the technique of performing the exercise.

Taking the leg back in a standing crossover

The most effective of all crossover leg abduction exercises. During the workout, the sore gluteal muscle is involved and the back of the thigh is additionally worked. If you follow the correct technique, you can give your buttocks a beautiful look in a short time.

But it is important not to overdo it with weight, otherwise the effect may be exactly the opposite.

Exercise technique:

1. Facing the crossover, lean forward slightly and hold onto the stand or handle.
2. Focus on one leg.
3. Attach the cuff to the other leg. Raise your leg and get ready to swing.
4. As you inhale, move your leg back as high as possible, feel the work of your buttocks.
5. At the top point, fix the position of your leg for a couple of seconds.
6. As you exhale, return to the starting position.
7. After completing the planned number of approaches on one leg, move on to the second leg.

Taking the leg back in a standing crossover

Pulling the leg back in a standing crossover - execution techniqueVideo with an example of execution.

Leg swings in a crossover with emphasis on the bench

Exercise technique:

Place a sports bench in front of the crossover. Fasten the cuffs carefully. Take your starting position. Emphasis on the bench

Your back and arms are straight, your knees rest on the bench. Extend and lift the leg on which the cuff is attached. Make a swing and fix your leg for two seconds at the top point. As you exhale, return to the starting position. It is important to ensure that the heel is pointing upward. The back should not bend too much. Keep your body straight, without leaning to the side.

Leg swings in a crossover with emphasis on the bench

Leg swings in a crossover with emphasis on the bench - technique of execution Video describing the technique of performing the exercise.

Necessary equipment

The classic version of the exercise is performed with a barbell and a bench on which you can place your foot.

However, this exercise can also be performed with dumbbells. If you're using dumbbells, you have two options. The first is to hold each dumbbell over your shoulders, just like in the starting position for the military press. This way we simulate the weight distribution for a Bulgarian barbell squat. Another way is to stretch your arms with dumbbells along your body while squatting.

Each option has its pros and cons.

The positive aspect of arms extended along the body is that they are also used during the exercise. However, the advantage of holding dumbbells at your shoulders is that the weight is placed directly over the spine and pelvis, which puts more stress on the target muscles. Since the exercise involves working the lower body, if using dumbbells the ideal option would be to place the weight closer to the shoulders, but it's up to you (Men's Fitness, 2017).

In addition to barbells and dumbbells, you can also use a kettlebell. You may find it easier to hold this projectile.

Just like choosing a position for where to hold the dumbbells or whether to use a barbell at all, it's a matter of personal preference and comfort.

As the load increases, however, you will most likely decide to turn to dumbbells or a weighted barbell, since you may not find the right weight of weights.

Glute Bridge Options

We considered the option of performing the exercise in a Smith machine. There are other variations of execution. Let's find out how else you can perform pelvic lifts and consider why they are better or worse than the disassembled version.

Glute bridge with barbell. In terms of execution technique, this option is completely identical to the exercise described above, with the only difference being that you need to maintain balance. When performing exercises with free weights, stabilizer muscles will be activated. And in the Smith machine they are almost completely eliminated.

Glute bridge in the leg curl machine. The advantage is that the roller, unlike the barbell, is soft and does not put pressure on the hips. But the quality suffers noticeably. In my opinion, it’s very strong. I was never able to feel my buttocks working well.

Glute bridge with elastic band. An expander is a great way to diversify the load. In this case, we can perform both pelvic lifts up and down under the resistance of the elastic band, and spread our legs to the sides when the pelvis is raised. I would use both options exclusively for giving shape when there is already volume. For example, during a circuit training session on legs.

Gluteal bridge on a fitball. More often used by girls at home. With this exercise we can tone and tighten the buttocks, but we cannot influence their growth.

Glute bridge with support on one leg. This option is also suitable for home workouts when we exercise with our own weight. Or as a variety of workouts in the gym. Directly for butt growth, I recommend using a Smith machine or free weights.

Afterword

Well, another technical article has come to an end; today we learned about how to fully use such a universal simulator as the Smith machine. I am sure that now your workouts will not only become more varied, but also much more effective.

That’s all, I’m glad that you spent this time in the company of the fat man ABC of Bodybuilding, see you again!

PS. Are you tempted to speak out? Then you are welcome, comments are at your service!

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points to your karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

The benefits and disadvantages of good morninging from the knees

Let's start with the benefits, since there are fewer of them than disadvantages. Namely, strengthening the gluteal muscles and the lumbar extensor, which is what interests girls in the first place. Since we are all different and each individual has his own morphological characteristics, for some it is really convenient to perform this exercise, and they see the result, while for others this exercise is categorically contraindicated, extremely uncomfortable and painful. And we smoothly move on to the shortcomings.

Among the disadvantages, the first to be highlighted is the high risk of injury, despite the fact that in appearance it seems easy, since it is performed from the knees, and not in full amplitude, like bending over with a barbell while standing. This is where the first danger emerges - the load on the knee joints, since they are at the most acute angle, and many may experience pain.

Another disadvantage is the load on the spine, especially regarding the Smith technique; the center of gravity here shifts to the upper back, while in the standing exercise the center of gravity falls on the heels, which has a positive effect on the development of the target muscles.

In addition, when bending from the knees, the load on the thigh biceps, which are effectively formed when bending while standing, is reduced. Otherwise, for some, this method of training the buttocks is an indispensable complementary exercise. But the kneeling technique is inferior to the same standing bends in terms of efficiency and safety.

Preparing for the exercise

When performing a workout in Smith, the shoulder, hip, ankle and knee joints are involved. To avoid painful muscle spasms and reduce the risk of injury due to inability to cope with the upcoming load, it is necessary to warm up on a treadmill.

It is recommended to perform flexion and extension of the body, rotation in the joints of the lower limb. Despite the fact that the Smith machine takes on some of the pressure from the barbell, before performing the exercise you should learn to distribute the load throughout the body so that the torso does not bend forward. Do not allow all the weight to rest on the front of the foot.

Lunges in Smith for girls are recommended to be carried out on training days focused on working the legs and quadriceps muscles.

Before performing them, you should check the floor, bench or platform. If the supporting surfaces are slippery, you need to cover them with a mat. If the legs move apart, the bar may crush the neck or skull. When sliding, it is easy to dislocate the knee or ankle joint.

Choice of weights

Working weight depends on gender and level of muscle development. If men choose a weight from 20 to 30 kg, then for girls the optimal option is from 10 to 15 kg.

Correctly selected working weight allows you to perform a set of 15 repetitions, at which a moderate-heavy load is felt. The bar should not interfere with control of body movements. If you overdo it with weights, you can get injured in the neck, lower back or knee joint.

Warm-up

Before performing lunges in Smith, you should do some cardio exercise: run in place for 2-3 minutes or use a treadmill for this purpose. This will warm up and tone the muscles of the lower body. After jogging, perform leg abduction using a crossover in 3 sets, 15 repetitions for each limb.

It is recommended to do 5-10 curls to work the hamstrings in a lying position. As part of the warm-up, you need to work on body balance by performing Smith lunges without working weight in 2-3 approaches. If you need more time to warm up your muscles, you will need to increase the warm-up time.

Smith squats for glutes and hamstrings

It is unlikely that anyone will deny that squats are the most important of all exercises for the leg muscles. It involves the quadriceps, hamstrings, and buttocks, not to mention the “core” muscles, which play a supporting role.

Moreover, you have the opportunity to “emphasize” either the outer or inner thighs by changing the width of the stance. But, alas, nothing is ideal in nature - even squatting suffers from shortcomings. Which ones? Well, for example, your feet always stand in the axial plane of the body.

Meanwhile, they should be brought forward, and then the load on the hamstrings will increase many times over. Well, in a regular squat, the hamstrings and buttocks barely work. So, we strongly recommend that you include squats in the Smith machine in your “leg” training program.

Note

It just allows you to place your feet at a distance from the body, without the risk of losing your balance and crashing to the floor. The features of the work of the leg muscles in the Smith machine have not yet been well studied, but there is still some information on this matter.

So, just recently, scientists have obtained new biomechanical analysis of this movement, demonstrating the work of the quadriceps and hamstrings/glutes in six different foot positions. All you need to do is move your feet slightly forward to turn this variation of the squat into a hamstrings/glutes exercise with minimal “involvement” » quadriceps.

These tips will help you incorporate the Smith machine into your leg training program: • Don't limit yourself to Smith machine squats.

The fact is that when the bar is in a fixed position, a significant part of the stabilizing muscles of the body does not receive the proper load. • Start your workout with free weight squats.

Well, then, when the stabilizing muscles get their due, it’s time to “emphasize” the quadriceps and/or hamstrings with the buttocks in the Smith machine.

• The Smith machine squat should be the link between the “quadriceps” and “popliteal” parts of the workout. Start by isolating your quads by placing your feet directly underneath your body. With each subsequent set, move your feet forward 8-10 centimeters.

After this set, you can move on to isolated exercises for the legs and buttocks, such as straight leg deadlifts or leg curls.

• If you need to quickly work out all the muscles of your legs - quadriceps, hamstrings, and buttocks, you can get by with just one squat in a Smith machine. Do six sets of squats, placing your feet at a distance of 0, 10, 20, 30,40 and 50 centimeters from the bar. In the last two cases (40 and 50 cm in front of the bar), try to squat below the horizontal position of your hips in order to increase the load on the buttocks.

If you want to learn even more about training the muscles of the legs and buttocks, I recommend carefully studying this article: https://blog.sportcompleks.com/bodibuilding/naibolee-ehffektivnye-uprazhneniya-dlya-nog-i-yagodic.html. We mainly cover exercises with your own weight, which can be an excellent addition to heavy weight training.

Recommendations from experts

To achieve a good result, you need to consider several points:

If you are new to sports, then you should not include such an exercise in the program, since it is very difficult. You start doing simpler types, and only then add Bulgarian lunges. There is no need to rush, because there is a risk of getting serious injuries that take a very long time to heal. In this case, you can forget about training altogether for a long time. The shin of the working leg is kept absolutely vertical during the entire process. The toes and knees should be directed only forward. It is much easier to maintain balance if you use dumbbells rather than a barbell. In this case, the load on the spine is also reduced. If you perform exercises with a barbell, it is best to use a Smith machine. In other cases, it is advisable to use dumbbells. Weights must be chosen medium. If you are just starting to master the technique, then it is better not to lift weights at all until you can do all the approaches correctly. The back should always be straight, there is no need to bend forward. If you work out in the gym, then go to the trainer and ask to show the correct technique. And also have him watch your first approach. After this, the instructor will be able to point out mistakes and help you get rid of them. To avoid knee injuries, it is necessary to warm up and warm up the muscles before the main workout. You can’t start any workout without pre-warming up. Even if you are in a hurry, still find time to warm up. If this is not possible, then it is better to postpone the lesson to another day. Otherwise, you can get hurt, and the training will be postponed not for a day, but for at least a month - until recovery from injury due to unheated muscles takes place. Be sure to perform the first approach while standing near a mirror.

This is very important, because you need to precisely control your movements in order to avoid unpleasant consequences.

The article did not present all the options that are available. There are also oblique lunges, walking forward, and so on. But they should be mastered only when you can perform the classic version of lunges. Bulgarian lunges are a very difficult exercise, but very effective.

Such a load will be useful if someone wants to lose weight, as well as for those seeking to increase their muscle mass. But for the second option, it is better to use classic squats or deadlifts, as the effect will be more significant.

To correctly perform the exercise technique, study videos on the Internet, which indicate the correct technique, and in some lessons, trainers even show mistakes that beginners usually make. It is worth carefully analyzing all the information from the lesson and putting everything into practice while performing the Bulgarian squat. The technique must be perfect to avoid injury.

Originally posted 2018-01-09 08:31:17.

With a barbell

This variation of the glute bridge can be performed in a Smith machine or simply with a barbell. If possible, use a soft pad on the bar or place a towel under it to reduce discomfort during movement. The correct technique for performing a bridge with a barbell or other weights for the gluteal muscles is as follows:

1. Find a comfortable position in a Smith machine or power rack.
2. Place the bar on your hips.
3. Place your bent legs with your feet closer to your buttocks.
4. Lift your hips off the floor along with the barbell.
5. In the top position, the weight should be evenly distributed between the heels and the upper back, which you press into the floor.
6. The abs should be tense and the back should remain straight.

Common mistakes

People starting to work with the simulator may make the following mistakes:

1. Incorrect position of the legs. When performing training from a bench or step, the feet should remain in one position. When lowering the body to the lowest point of the exercise, the legs must be bent at an angle of 90°.
2. Shift of one's own weight onto the working leg. When exercising on the floor or an elevated surface, the body weight is transferred to the front foot, and from the bench to the back.
3. Abrupt transitions. You need to perform the exercise smoothly, concentrating on muscle contraction. A sharp amplitude will lead to fatigue and exhaustion, increasing the risk of injury to the knee ligaments.
4. Incorrect position of the body, twisting of the spine in the chest area. During lunges in Smith, the body should fall in a straight line down, the back remains straight during the exercise. If all the rules are followed, the person does not lean forward too much, the stomach does not touch the thigh.
5. Beginners’ knees often move in different directions. This cannot be allowed.

When training in a Smith machine, it is important to fix the barbell with your hands so as to prevent it from twisting when performing lunges.

What muscles work?

Lunges with dumbbells in your hands are an exercise for developing the hips and buttocks, but different variations of this movement load different areas of these muscles differently.

Makatserchyk - stock.adobe.com

1. range of motion;
2. step length.

If you perform each repetition through the full range of motion, touching the hamstrings of your calves each time, and pausing briefly at the lowest point of the range of motion, this increases the load on the gluteal muscles. The wider you step when performing lunges with dumbbells, the more you work your glutes and hamstrings. Shorter steps put more stress on the quadriceps, particularly the medial band.

In all lunge variations, the spinal extensors, abdominal muscles and (to a lesser extent) trapezius muscles act as stabilizer muscles.

Interesting Facts

A study was conducted in the United States to compare the effectiveness of BV and barbell squats. Professor McCurdy recorded electrical muscle activity during both exercises. BVs were found to be significantly superior to squats in terms of targeting the gluteal muscles and hamstrings. But during squats, greater EMG activity was noted in the quadriceps. Conclusion: if an athlete needs to work on the shape of his buttocks and hamstrings, he should include BV in his training program. To develop the quadriceps, it is better to stop at squats.

Another study found that athletes had the same testosterone levels when performing both exercises. Both squats and BV have a beneficial effect on the athlete’s hormonal environment to the same extent.

Bulgarian lunges will be a great help in shaping the buttocks and legs.

Athletes are advised to treat the load with caution, due to the complexity of coordination and the presence of many subtleties of execution. Regular training and adherence to technique are a guarantee of a beautiful, toned and defined shape.

Examples of training programs

Conventionally, such training can be divided into two types: with or without additional weights, that is, with your own body weight

When choosing training with weights, it is very important, firstly, to do the exercise itself correctly, and secondly, to adequately assess your level of physical fitness and choose the right weight. For beginners, a weight not exceeding 3 kg for girls and 6 kg for boys is recommended. It is important to remember that the weight of the weight will increase gradually

It is important to remember that the weight of the weight will increase gradually. Consider the following training plan

Recommended rest time is no more than 60 seconds

Consider the following training plan. The recommended rest time is no more than 60 seconds.

Tips for implementation

To get good results from the exercise, focus on working the muscles, namely your glutes and thighs. The number of approaches and repetitions, although important, is still in second place.

Sets and reps

In order to get slender legs and firm buttocks, you need to build up some muscle. Yes Yes exactly. But don't be afraid to overpump, because this is unlikely to happen.

To achieve muscle growth, you need to work in the range of approximately 8-12 repetitions at a moderate pace (so that the exercise lasts 30-40 seconds).

The same interval is good for losing weight, but coupled with proper nutrition.

The number of working approaches should not be more than 2-3, warm-up approaches can be 1 or 2. Moreover, if you do 2 warm-up approaches, do the first with a very light weight, and in the second the weight should be slightly increased.

Weight of barbell and dumbbells

The weight needs to be selected so that you can perform 12-15 repetitions with it in perfect technique and not get tired. Once you determine the weight, you can increase it from workout to workout. As a result, you need to come up with a weight with which you can perform 12 repetitions, but with great difficulty.

Basic technique

In the traditional version, a butt bridge is done while lying on the floor without weight. You need to lie on your back, spread your arms to the sides, bend your knees, and place your feet on the floor approximately shoulder-width apart.

While drawing in your abdominal muscles, you need to keep your abs tense until the end of the exercise:

1. As you exhale, you need to lift your hips, resting your heels on the floor. The back is supported straight, and the hips do not need to be raised much to prevent the lower back from rounding.
2. At the top point, you need to linger for 1-2 seconds, and then, while inhaling, return to the starting position.

Even a beginner can figure out how to do a bridge for the buttocks correctly. Additionally, you can perform lunges at home to pump up your glutes. Start with 2-3 sets of 10-12 repetitions at least twice a week, and gradually increase the load.

You can also perform this exercise for the buttocks with the knees spread at the top and brought together at the bottom. You can further increase the load with an elastic band that is worn on your legs just below the knees.

Comparison of lunges with squats

The lunge technique is based on shifting the body weight onto one leg, which allows you to use stabilizers and place an emphasis on the hips and buttocks.
But, since the exercise is performed essentially with one leg, it will not be possible to take a lot of weight in your hands or on your shoulders. Therefore, even power lunges will not help increase overall body weight. Another thing is squats. They are performed with equal support on both feet, which allows you to gradually increase the load. Thanks to this, power squats stimulate the production of hormones responsible for muscle growth throughout the body.

Benefits of doing the exercise

By practicing walking with dumbbells in your hands, you can count on the following positive properties:

• Helps to work each leg separately and eliminate existing lags in one of the legs;
• Perfectly works out the relief and gives a rounded shape to the buttocks;
• Strengthens knee joints;
• Develops balance and sense of balance;
• Stimulates an increase in muscle strength in the legs;
• With the help of this exercise, you can work out your legs well, putting minimal stress on your back;
• Regular practice will improve your performance in exercises such as the squat and deadlift.

A decent number of positive qualities, simple technique and minimal risk of injury make stepping onto a platform an almost ideal exercise.

How to ensure the effectiveness and safety of training?

Smith lunges for girls are recommended to start with a choice of small working weights, under the supervision of an experienced trainer. The best option is to master the exercise without weight as a warm-up, then start working out with a machine.

To increase the effectiveness and safety of training, you must adhere to the following rules:

• During training, movements must be precisely calibrated and slow. You need to feel the tension in every muscle. You will need to monitor your breathing, adjust your inhalations and exhalations to the work of your muscles.
• The knee position should be the same. You cannot change its position; you must turn the joint in the same direction as the foot. In this case, the kneecap should not be pushed forward too much.
• The barbell should not be placed on the neck. This will not allow you to properly distribute the load, but will only increase the risk of injury. Normally, the bar is placed on the trapezius muscle.
• To stabilize your body position and reduce the likelihood of losing balance, you need to choose comfortable sneakers with flat soles. During the exercise, you should transfer your own weight to the supporting leg. Her foot should be pressed firmly to the floor. Do not tear off the heel or toe.

If you feel stiffness and discomfort when lunging, you need to reduce the number of repetitions and reduce the working weight. To increase the effectiveness of the training, it is recommended not to fully extend the lower limbs at the peak of the exercise.

Lunges in the Smith machine for amateur athletes who are getting acquainted with the apparatus for the first time should be supervised by a trainer. Exercises allow you to work the gluteal muscles and the muscles of the thigh, which is a problem area for girls.

At the same time, the Smith machine takes on part of the load and pressure exerted by the barbell, which allows girls to do multiple repetitions without risks when selecting small weights.

Training programs

Both men and girls often include lunges with dumbbells in their complexes.

Most popular programs:

How to perform lunges while moving: technique

Model Ivan (@ivanov_fit)

If you have some free space at your disposal and you are ready, then let's do this exercise.

• With your left or right foot, take a large step forward and slowly lower your back knee toward the floor. Make sure your toes point forward, your hips are tucked, and your front knee doesn't follow your ankle.
• When you lower down and your lead knee is bent at just under 90° and your front thigh is parallel to the floor, stop. Remember to keep your back knee off the floor - this will ensure that all of your muscles are fully engaged throughout the movement.
• Push your front foot off the floor and bring your back foot forward to step into the next lunge. Keep your torso upright and engage your core muscles during the movement.
• Returning to the starting position between each lunge can give you a short rest and help you maintain proper body position with each repetition.

You should feel it in your quads and glutes; If your lower back starts to hurt, look at the position of your body in the gym mirror. You may be leaning your body forward too much.

Smith machine

The Smith glute bridge can be called a transition from the simplest exercise variants to perform to its most complex, but effective type - the bridge with a barbell.

When performing it, it is important to keep your buttocks tense and not sit on the floor, but only touch it with your buttocks

Technique for performing the Smith exercise: you need to install a bench next to the machine and lie on it with your shoulder blades, as when performing a variation of the gluteal bridge on a bench. You may need outside help to begin the exercise. You should start training in Smith with an empty bar. It should be located at the level of the hip bone.

Hold the bench with your hands, legs bent, shoulder-width apart, pelvis suspended. Start moving upward by tightening your buttocks. In this case, the hips form a straight line with the body. Hold at the top for a few seconds, squeezing your buttocks as much as possible. Get down, but don't sit on the floor! Do not hold your breath - as you exhale, your pelvis goes up, and as you inhale, it goes down. It will be a little hard at first, but after a few weeks you will be able to add weight to the bar.

As already mentioned, the next step to achieving a beautiful butt is a glute bridge performed with a barbell. We continue to consider the types of exercises presented.

Features of the curtsy exercise

The peculiarity of the technique of performing cross lunges, performed like a dance “curtsey,” is the additional stretching of the gluteal group. The more a muscle is stretched, the better it grows, since in addition to its contraction, the stretching phase gives the muscle the opportunity to quickly restore its correct (physiological) shape. This is what happens in the lower phase of the lunge, when the supporting (front) leg experiences a greater stretch in the buttocks due to the oblique lunge (criss-cross).

Pros of exercise

• Forms the gluteus maximus muscles, works the deep muscles (gluteus minimus), making the shape feminine and round.
• In addition to contraction, it stretches the muscles, preventing them from becoming stronger in the future.
• Improves coordination of movements, activates stabilizer muscles.
• Tones the outer and adductor surfaces of the thighs, tightening the leg muscles and removes fat deposits of the “breeches” type.
• Fights fatty tissue throughout the body, removing volumes evenly.
• Removes excess fluid, relieving swelling in the legs, improves skin texture.

Disadvantages of curtsey squats

• The technique requires good coordination and stability of the pelvis during a cross lunge, and is difficult for beginners.
• Any problems with the hip, knee, or ankle joints are a contraindication to performing the exercise, since during a cross lunge the joints are displaced, which can cause pain.
• The technique is recommended to be performed only by healthy and flexible people, without disrupting the functioning of the cardiovascular system.

Let's use the bench

The gluteal bridge on a bench can be performed in two versions.

First: the torso is in its original position on the floor, the legs are bent at an angle of 90 degrees and placed on a bench (chair, stand). Hands along the body or slightly to the sides. The pelvis rises as you exhale and falls as you inhale.

It is important to choose a comfortable bench height for yourself - your legs should not be lifted up too much

If the bench bridge seems too simple an exercise, you can complicate it a little and place your feet on an unstable surface. A fitball or basketball is good for this. The need to constantly balance so as not to lose balance. This will add stress to the muscles. If you have been practicing for several years, and this option does not scare you, try performing a gluteal bridge on an unstable surface on one leg.

Another option for a bridge on a bench. In this case, the shoulders and head are placed on a raised platform, the legs rest on the floor, and the feet are shoulder-width apart.

When performing the exercise, it is important to keep the buttocks squeezed and in constant tension, otherwise when they relax, an unnecessary deflection will form in the lower back, which can lead to injury. It is important to ensure that the head and neck are on a horizontal surface, otherwise the neck can be damaged

This version of the exercise can also be complicated, for example, by placing a dumbbell or a barbell plate on your hips.

Contraindications and precautions

If the technique is not followed correctly, the following harm can occur:

• knee joints will ache;
• there will be pain in the ankle;
• your back and lower back will hurt;
• the effectiveness of the load on the muscles will decrease.

If you have diseases of the musculoskeletal system, avoid such activities.

Weighted squats are the most popular and effective way to quickly achieve a beautiful figure. Classes at Smith are great for all categories: beginners, people after injuries, as well as athletes of any gender and level of training. Exercises for the buttocks with dumbbells are a little more difficult than Smith exercises due to increased control over balance. To diversify the load on the muscles, the complex must include lunges to the side and Bulgarian lunges in Smith. The exercise machine is used to burn calories and work out the buttocks and thighs. To pump up your buttocks, it is important not only to follow the correct technique, but also to follow a diet to gain weight.

The benefits and harms of Smith squats

How this exercise can be useful for you:

1. The Smith machine can be used by beginners who are not yet ready to squat with free weights. But you need to use not the standard technique, but the one that is used when working with a barbell.
2. You do not need a spotter when using the machine.
3. Beneficial load on the back. Indeed, during the exercise, the back almost always maintains a vertical position.

What are the disadvantages:

1. Barbell squats use a larger array of muscles, and the glutes are also more heavily loaded.
2. Dangerous stress on the knee joints. Since you lean your back on the bar of the machine with a certain force, another force arises in response, directed in the opposite direction. She then strives to stretch your cruciate ligaments in the knee joint.

With light weights and healthy knees, the negative impact is minimal. But if the working weight increases or the knee is damaged, this exercise no longer becomes safe.

Are lunges bad for healthy knees?

During the exercise, not only the knee, but also the ankle and hip joints are involved. At the same time, the main pressure from the combined weight of the body and the bar falls on the knees, so the Smith machine increases the risk of injury in this area. Due to the high load, the exercise is prohibited for people with any injuries to the joints of the lower limb.

For healthy knees, when using the correct training technique, lunges do not cause any significant harm. At the initial stage of execution, light weights are selected, so the person does not focus on the position of the feet, breathing and the trajectory of his movement.

Problems begin with increasing the working weight on the bar. If the weights are not selected correctly, training in Smith has a negative impact on the functioning of the knee, shoulder joints and lower back.

The straight-line movement of a fixed barbell does not allow the body to independently adapt to the force work. As a result, the load is distributed unevenly across the joints and muscles. In such a situation, the knee ligaments and tendons begin to become inflamed, which over time causes severe pain and the risk of injury.

Crossfit complexes with exercise

Below are a few functional routines you can try in your next workout. The complexes are designed for experienced athletes; unprepared beginners are better off choosing something easier.

Author Yaroslav Khvatov

Training experience - more than 8 years. Winner and medalist of All-Russian powerlifting and deadlift tournaments. Candidate for Master of Sports in deadlift.

About squats for men

As for the technique of performing the exercises, there are no changes here. Another thing is that not all men, unlike women, are concerned with working out their hips.

They use heavy weights, which means they must treat the technique with great responsibility. If necessary, you should use auxiliary equipment, such as belts, elbow pads, etc.

Very often, a towel is placed on the trapeze so that the bar does not irritate the skin or rub against it.

Here you can focus on heavier weights, since the likelihood of losing balance is low and there is no need to hang clamps at all.