Smith-Machine Low-Bar Squat
Master the low-bar squat with Smith machine support. Perfect form and build lower body strength with confidence.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Position yourself in a Smith machine: Have the barbell resting on your upper back, just below the top of the trapezius muscles, and grip the bar slightly wider than shoulder-width apart.
2. Stand with feet positioning: Place your feet slightly wider than shoulder-width apart, toes slightly pointed outwards.
3. Disengage safety locks: Rotate the barbell to disengage the bar from the safety locks of the Smith machine.
4. Lower your body: Take a deep breath, brace your core, and begin lowering by pushing hips back and bending knees while keeping back straight and knees tracking over toes.
5. Continue lowering: Lower until thighs are parallel with floor, keep weight evenly distributed and prevent knees from caving inwards.
6. Drive up: Push through heels to return to starting position, exhaling past the most difficult part of lift.
7. Lock knees and ensure hip extension: At the top, lock knees and ensure proper hip extension for full range.
8. Repeat: Perform the desired number of repetitions before securing the barbell by re-engaging the safety locks.
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