How to do it
Take a deep breath and brace your abs before unracking the bar.
- 1
Stand under the Smith machine bar with your feet shoulder-width apart.
- 2
Position the bar across the back of your shoulders, gripping it comfortably.
- 3
Unrack the bar by rotating it and stepping back slightly.
- 4
Lower your body by bending your knees and hips, keeping your back straight, until your thighs are parallel to the floor.
- 5
Drive through your heels to return to the starting position.
- 6
Repeat for the desired number of repetitions before racking the bar.
Expert tip
Keep your chest up and your weight on your heels throughout the movement to maintain balance and proper form.
Common mistakes
- ✕Letting the knees cave inward as you descend
- ✕Stopping the descent above parallel depth
- ✕Dropping the elbows and bar forward