How to do it
Squat until your thighs reach parallel to the floor on each rep.
- 1
Position the bar on the Smith machine at chest height.
- 2
Stand under the bar with your feet shoulder-width apart.
- 3
Cross your arms to create a shelf for the bar and lift it off the rack.
- 4
Lower your body by bending the knees while keeping your back straight.
- 5
Drive through your heels to return to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your elbows high throughout the movement to ensure the bar stays securely in position and to maintain an upright torso.
Common mistakes
- ✕Knees caving inward during the descent
- ✕Heels rising off the floor mid-squat
- ✕Bouncing out of the bottom of the squat