smith chair squat

Instructions

1. 1

   Step 1: Adjust the height of the smith machine bar to a comfortable position.

2. 2

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

3. 3

   Step 3: Place the barbell across your upper back, resting it on your traps.

4. 4

   Step 4: Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.

5. 5

   Step 5: Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.

6. 6

   Step 6: Pause for a moment, then push through your heels to return to the starting position.

7. 7

   Step 7: Repeat for the desired number of repetitions.