How to do it
Brace your core hard before each rep and hold it throughout the squat.
- 1
Set the bar on a Smith machine to just below shoulder height.
- 2
Step under the bar and position it on the front of your shoulders.
- 3
Cross your arms and grasp the bar with a clean grip.
- 4
Unrack the bar and step back.
- 5
Squat down while keeping your back straight and elbows high.
- 6
Drive through your heels to return to the starting position.
- 7
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows high throughout the movement to maintain an upright torso and prevent the bar from rolling.
Common mistakes
- ✕Knees caving inward during descent
- ✕Hips rising before the chest
- ✕Heels lifting off the floor