Chair Smith-Machine Squat

1. Set up for the Smith Chair Squat by adding the appropriate weight to a Smith machine and adjusting the bar to the proper height. The bar should align with your shoulders.

2. Stand under the bar with feet shoulder-width apart and the bar resting on your trapezius muscles (upper back).

3. Unlock the bar and hold it tightly with your hands a bit wider than shoulder-width apart.

4. Take a breath and brace your core, bending your knees and sitting back as if you are going to sit on a chair. Your torso should remain as upright as possible.

5. Lower your body until your thighs are at least parallel to the floor. Ensure your knees are in line with your feet and do not shoot past your toes.

6. Explode back up through your heels, pushing the floor away, and fully extending your hips and knees to return to the starting position.

7. Repeat the movement for the desired number of repetitions before safely placing the bar back onto the Smith machine rack by rotating it.

8. Maintain proper form throughout the exercise to prevent injury and ensure that the targeted muscles are effectively worked.

It's important to use a weight that is challenging but allows you to maintain good form throughout the exercise. Adjust the weight according to your strength and fitness level.

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