Smith-Machine Squat

1. Position yourself under the bar of a Smith Machine so that the bar is resting on your shoulders behind your neck. Make sure the bar padding is secure to protect your neck and shoulders.

2. Stand with your feet shoulder-width apart or slightly wider, with your toes slightly turned out for stability.

3. Engage your core, and keep your back straight and chest up.

4. Unlock the bar by rotating your wrists to disengage the hooks, and prepare to descend.

5. Slowly lower your body by bending your knees and pushing your hips back as if you are sitting down on an invisible chair. Keep your weight on your heels and knees tracking over your toes.

6. Descend until your thighs are parallel to the floor, ensuring your knees do not go beyond the tip of your toes.

7. Pause briefly at the bottom of the movement, maintaining control.

8. Drive through your heels to push your body back up to the starting position, straightening your legs and hips.

9. Lock the bar back into place by rotating your wrists at the top of the movement.

10. Repeat for the desired number of reps and sets.

Before beginning this exercise, make sure to select an appropriate weight and adjust the safety stops on the Smith Machine to an adequate height to prevent injury if you cannot complete a rep. Always start with lighter weight to perfect your form before progressing to heavier lifting.

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