BEST Strength Training Exercises

Smith Squat

The BEST exercise program for preventing osteoporosis is based on one of the largest studies on exercise and bone density in postmenopausal women. The BEST Strength Training Exercises were found in the study to have the most positive effect on bone density. This research and other studies have shown that two sets of each exercise are sufficient for building bone and that the progression of lifting heavier weights over time is essential.

Smith Squat Video

IMPORTANT INFORMATION: Please read before performing exercises.

Overview

Targeted Muscles

Quadriceps, hamstrings, gluteals, low back.

Targeted Bones

Femur and spinal vertebrae.

Function

Develops leg strength. A good power move for sports and hiking.

Aesthetics

Develops a shapely sweep to the thigh.

Woman in the starting position of a Smith squat exercise using a Smith machine Woman in the down position of a Smith squat exercise using a Smith machine

Set Up

Position the body with hips and feet directly underneath the bar of the Smith squat rack. Feet are parallel and hip-width apart. The bar is resting on the upper trapezius below the cervical spine. Hands are shoulder-width apart or slightly wider. Sternum is up.

Release the bar from the locks by straightening the legs, then step the feet forward so that the knees do not come forward of the toes when the 90-degree knee angle is reached during the squat.

Execution

Keeping the sternum up and eyes focused just above eye level, squat down until the knees create a 90-degree angle. Simulate the motion of sitting down in a chair. Make sure the thighs remain parallel, sternum up, heels on the floor, and hips remain under the bar through the full range of motion.

Allow the lumbar spine to arch slightly in its normal position in order to maintain balance without dropping the chest. Do not allow the knees to buckle inward or outward. Weight should remain over the heels and not over the toes. Do not bounce at the bottom of the motion. Return to the starting position by straightening the legs, using the thighs and gluteals. Do not lock the knees at full leg extension.

Safety Tips

  • Keep the hips underneath the bar and sternum up through the full range of motion in order to prevent strain on the lower back.
  • In order to reduce strain on the knees, position the feet far enough forward to prevent the knees from buckling inward or outward.

Reminders

  • Keep the sternum up and eyes focused above eye level.
  • Keep the hips under the bar.
  • Keep the heels on the floor.
  • Do not bounce at the bottom of the motion.
  • Do not lock the knees during extension.
  • Push through the heels.
  • Exhale during leg extension.

Reprinted, by permission, from T. Lohman, S. Going, L. Houtkooper, L. Metcalfe, T. Antoniotti-Guido, and V. Stanford. 2004. The BEST Program for Osteoporosis Prevention. Tucson, AZ: DSWFitness.