smith squat

How to do this exercise

1. Step:1 Set up the smith machine with the barbell at an appropriate height for your squat.
2. Step:2 Stand with your feet shoulder-width apart, toes slightly turned out.
3. Step:3 Position yourself under the barbell, resting it on your upper traps and shoulders.
4. Step:4 Grip the barbell with a wide grip, slightly wider than shoulder-width apart.
5. Step:5 Engage your core and unrack the barbell, stepping back to clear the rack.
6. Step:6 Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.
7. Step:7 Lower your body until your thighs are parallel to the ground or slightly below.
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.