Performing Smith machine squats with the legs positioned in front of the body can have several potential dangers and drawbacks. This variation of squatting is sometimes called the “front Smith machine squat.” It involves standing facing the bar and placing the feet forward, rather than directly under the bar as in a traditional back squat.
Here are some risks or considerations for this exercise variation:
Increased Stress on the Lower Back: Placing the feet in front of the body shifts the centre of gravity forward, causing the lifter to lean back slightly during the squat. This can lead to increased stress on the lower back as it tries to counterbalance the forward-leaning torso. This altered posture increases the chance of lumbar spine rounding and potential injury to the lumbar spine.
Added Knee Strain: Placing the feet so far in front can compromise stability during the squat movement. Stability is crucial for maintaining proper movement patterns and reducing the risk of injury to the ACL and other knee structures. (The ACL is the crucial ligament that stabilises the knee joint and helps prevent excessive forward movement of the tibia (shinbone) relative to the femur (thighbone)).
Reduced Glute Activation: Placing the feet so far in front reduces the involvement of the glutes, a major muscle group engaged during traditional back squats. This might limit the effectiveness of the exercise in targeting these muscles, leading to suboptimal muscle development. Balanced muscle development is crucial for overall strength and injury prevention. (This may depend on the individual’s specific program)
Less Trunk Activation: A stable and engaged trunk is important during squats to provide spinal support and balance. The altered posture of the front Smith machine squat may reduce trunk activation, compromising stability and increasing the risk of injury.
It’s important to note that while some individuals might find the front Smith machine squat to be effective for their goals and body mechanics, the risks associated with this exercise variation are well-documented within the fitness community.
It’s generally recommended to prioritise exercises that closely mimic natural movement patterns and respect the body’s biomechanics, to minimise the risk of injury and promote optimal muscle development.
As always, if you have aches, pains, injuries, or if it’s been a while since exercising, consult with your trusted Physio to receive the best program for you.
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