smith hack squat

Instructions

1. 1

   Step 1: Adjust the barbell on the smith machine to an appropriate height for your body.

2. 2

   Step 2: Stand with your feet shoulder-width apart, toes slightly pointed outwards.

3. 3

   Step 3: Position yourself under the barbell, resting it on your upper traps and shoulders.

4. 4

   Step 4: Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

5. 5

   Step 5: Engage your core and keep your chest up as you unrack the barbell.

6. 6

   Step 6: Take a step back and position your feet slightly wider than shoulder-width apart.

7. 7

   Step 7: Bend your knees and lower your body down, keeping your chest up and back straight.

8. 8

   Step 8: Continue descending until your thighs are parallel to the ground or slightly below.

9. 9

   Step 9: Pause for a moment at the bottom, then push through your heels to return to the starting position.

10. 10

    Step 10: Repeat for the desired number of repetitions.