9.7K views · 116 reactions | Leg day! Lots of squat variations on the smith machine | SuzieB Fitness | Facebook

Three Smith machine squat variations 1️⃣ Regular Stance Squat [15 for 4 sets] 2️⃣ Sumo Squat [15 for 4 sets] 3️⃣ Narrow Squat [15 for 4 sets] | Building muscles

The kneeling squat has been shown to elicit the highest glute activation of all the squat variations. Overall, the hip thrust and back extension elicit greater EMG activity, however. This isn't the best (or even the second or third best) glute exercise for me. Still, I do like having a variety of tools in my training toolbox. It keeps my workouts fun and interesting, and it's a good alternative for me while I lay off of back squats. Be sure to try this movement in a power rack or smith machine (