Curtsy Lunge/Squat (Smith Machine Variation): This exercise improves a whole bun…

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Curtsy Lunge/Squat (Smith Machine Variation): This exercise improves a whole bunch of muscles on the legs, mainly the quads, glutes and calves. Quads on the front-balancing leg. Glutes and calves on the leg that lunges back to cross the midline. I prefer using the Smith machine when I am aiming for hypertrophy because it keeps my form stiff regardless of the weight all throughout the process. I keep the resistance at 75%-85% and perform 3-5 sets with 8-12 repetitions. I use free weights when I am working on strength-endurance and stabilization. I do it with lower resistance but higher repetitions. Less resistance because with free weights, I do not have much control especially on my back.

 

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