smith chair squat

How to do this exercise

1. Step:1 Adjust the height of the smith machine bar to a comfortable position.
2. Step:2 Stand with your feet shoulder-width apart, toes slightly turned out.
3. Step:3 Place the barbell across your upper back, resting it on your traps.
4. Step:4 Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
5. Step:5 Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
6. Step:6 Pause for a moment, then push through your heels to return to the starting position.
7. Step:7 Repeat for the desired number of repetitions.