How to do it
Take a controlled two-second descent into the bottom of each rep.
- 1
Set the Smith machine bar to a height that's just below shoulder level.
- 2
Stand with your feet shoulder-width apart, toes slightly pointed out, and position yourself under the bar.
- 3
Unrack the bar by rotating the hooks and let it rest across your upper back.
- 4
Lower your body by bending your knees and hips, keeping your weight on your heels.
- 5
Descend 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
Keep your chest up and maintain a neutral spine throughout the exercise to prevent lower back strain.
Common mistakes
- ✕Letting the knees cave inward
- ✕Rising onto the balls of the feet
- ✕Stopping the descent above parallel