smith squat

Instructions

1. 1

   Step 1: Set up the smith machine with the barbell at an appropriate height for your squat.

2. 2

   Step 2: Stand with your feet shoulder-width apart, toes slightly turned out.

3. 3

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

4. 4

   Step 4: Grip the barbell with a wide grip, slightly wider than shoulder-width apart.

5. 5

   Step 5: Engage your core and unrack the barbell, stepping back to clear the rack.

6. 6

   Step 6: Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.

7. 7

   Step 7: Lower your body until your thighs are parallel to the ground or slightly below.

8. 8

   Step 8: Pause for a moment at the bottom, then drive through your heels to return to the starting position.

9. 9

   Step 9: Repeat for the desired number of repetitions.