smith low bar squat

Instructions

1. 1

   Step 1: Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.

2. 2

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

3. 3

   Step 3: Step under the bar and position it across your upper back, resting it on your traps.

4. 4

   Step 4: Grip the bar with your hands slightly wider than shoulder-width apart.

5. 5

   Step 5: Unrack the bar by straightening your legs and stepping back from the rack.

6. 6

   Step 6: Take a deep breath and brace your core.

7. 7

   Step 7: Initiate the squat by pushing your hips back and bending your knees.

8. 8

   Step 8: Lower your body until your thighs are parallel to the ground or slightly below.

9. 9

   Step 9: Keep your chest up and your back straight throughout the movement.

10. 10

    Step 10: Drive through your heels to stand back up, extending your hips and knees.

11. 11

    Step 11: Repeat for the desired number of repetitions.