How to do it
Brace your core and exhale forcefully as you stand up from the bench.
- 1
Position a bench behind you and set the Smith machine bar to shoulder height.
- 2
Stand with your feet shoulder-width apart in front of the bar.
- 3
Unrack the bar and lower your body toward the bench.
- 4
Once your glutes touch the bench, push through your heels to return to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Use the bench as a guide for depth, but don't fully sit down; lightly touch it with your glutes to ensure consistent squat depth.
Common mistakes
- ✕Knees collapsing inward on the way down
- ✕Heels lifting off the floor as you descend
- ✕Rounding the upper back at the bottom