How to do it
Take a breath and brace your core before each descent.
- 1
Set the bar on a Smith machine to a height that is just below shoulder level.
- 2
Stand with your feet shoulder-width apart and your toes slightly pointed out.
- 3
Position your body under the bar so that it rests comfortably on your upper back.
- 4
Unrack the bar by rotating the bar and stepping forward.
- 5
Lower your body by bending at the knees and hips as if sitting back into a chair, keeping your weight on your heels.
- 6
Descend until your thighs are parallel to the floor, or as low as your flexibility allows.
- 7
Push through your heels to extend your legs and return to the starting position.
- 8
Repeat for the desired number of repetitions.
Expert tip
Keep your chest up and back straight throughout the movement to maintain proper form and to ensure maximum engagement of the glutes and quads.
Common mistakes
- ✕Letting the knees cave inward
- ✕Lifting the heels off the floor
- ✕Stopping the descent well above parallel