smith full squat

How to do this exercise

1. Step:1 Set up the smith machine with the barbell at shoulder height.
2. Step:2 Stand with your feet shoulder-width apart, toes slightly turned out.
3. Step:3 Step under the bar and position it across your upper back, resting on your traps.
4. Step:4 Grip the bar with your hands slightly wider than shoulder-width apart.
5. Step:5 Unrack the bar and take a step back, maintaining a stable stance.
6. Step:6 Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.
7. Step:7 Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.
8. Step:8 Pause for a moment at the bottom, then drive through your heels to return to the starting position.
9. Step:9 Repeat for the desired number of repetitions.