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Smith Machine Squat
- 1 - Step inside the Smith machine and position the bar across your upper traps, just below the base of your neck.
- 2 - Place your feet shoulder-width apart, slightly in front of the bar, with toes pointed slightly outward.
- 3 - Grip the bar with both hands wider than shoulder-width, unhook it by rotating your wrists, and unrack it.
- 4 - Brace your core, keep your chest up and back straight, then begin to lower your body by bending at the knees and hips simultaneously.
- 5 - Descend until your thighs are at least parallel to the floor, ensuring your knees track in line with your toes.
- 6 - Drive through your heels to press back up to the starting position, extending your hips and knees fully.
- 7 - Repeat for the desired number of repetitions, then re-rack the bar by rotating your wrists to engage the safety hooks.
