How to do it
Keep your chest tall and face forward throughout each repetition.
- 1
Set the Smith machine bar to a low position.
- 2
Stand with your back to the bar and place one foot forward and the other back, adopting a staggered stance.
- 3
Unrack the bar so it rests on your shoulders.
- 4
Lower your body by bending both knees, keeping your front knee in line with your foot.
- 5
Lower down until your back knee nearly touches the ground.
- 6
Drive through the heel of your front foot to return to the starting position.
- 7
Repeat for the desired number of repetitions before switching legs.
Expert tip
Ensure that your front knee does not extend past your toes to maintain proper form and reduce the risk of injury.
Common mistakes
- ✕Taking too short of a staggered stance
- ✕Slamming the back knee into the ground
- ✕Rotating the front foot outward