Smith Machine Squat

Set the bar to shoulder height and add the desired weight. Position the safety catches slightly above the lowest point of your squat.

Step under the bar so it rests on your upper back (traps), not your neck. Place your feet shoulder-width apart with toes pointing slightly outward.

Unrack the bar by twisting it. Keeping your back straight and chest up, slowly lower yourself by bending your knees and hips, as if sitting back into a chair.

Descend until your thighs are at least parallel to the floor. Pause for a moment.

Push back up through your heels to the starting position, focusing on squeezing your glutes and quads. Do not lock your knees at the top.

Complete the desired number of repetitions and safely re-rack the bar.