Smith-Machine Front Squat

1. Position yourself under the Smith machine bar so that the bar is resting on the front of your shoulders. Cross your arms to create a shelf for the bar, with your hands placed on top of the bar for stability.

2. Make sure your feet are shoulder-width apart, with your toes pointing slightly outward.

3. Before unracking the bar, take a deep breath, brace your core, and slightly lift your chest to prepare for the squat.

4. Carefully lift the bar upward by straightening your legs, and then rotate the hooks to unlatch the bar from the rest.

5. Step backward to allow yourself space to perform the squat. Keep your back straight and head facing forward throughout the exercise.

6. Descend into the squat by bending your knees and sitting back into your hips, maintaining a straight posture. Go as low as you can without compromising your form, ideally until your thighs are at least parallel to the ground.

7. Push up through your heels and the balls of your feet to lift the weight back to the starting position.

8. Perform the desired number of repetitions, and after your last repetition, carefully re-rack the bar by stepping forward and rotating the hooks back onto the safety latches.

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