How to do it
Brace your core tightly before unlocking the bar from the rack.
- 1
Set the Smith machine bar to a height that allows you to squat under it.
- 2
Position yourself under the bar with it resting across your shoulders.
- 3
Step forward slightly, feet shoulder-width apart, toes slightly pointed out.
- 4
Squat down as if sitting back into a chair, keeping your chest up and back straight.
- 5
Lower yourself until your thighs are at least parallel to the floor.
- 6
Drive through your heels to return to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Focus on keeping your knees in line with your toes and avoid letting them cave inward to prevent knee strain.
Common mistakes
- ✕Rising onto the toes during the ascent
- ✕Stopping the descent above parallel
- ✕Dropping the chest forward