smith full squat

Instructions

1. 1

   Step 1: Set up the smith machine with the barbell at shoulder height.

2. 2

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

3. 3

   Step 3: Step under the bar and position it across your upper back, resting 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 and take a step back, maintaining a stable stance.

6. 6

   Step 6: Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees.

7. 7

   Step 7: Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows.

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.