How to do the Smith Squat

1Position yourself under the bar of the Smith Machine with the bar resting on your upper traps.
2Grip the bar with your hands slightly wider than shoulder-width apart.
3Unrack the bar by straightening your legs and stepping back slightly.
4Position your feet shoulder-width apart with toes slightly pointed out.
5Lower your body by bending your knees and hips, keeping your back straight and chest up.
6Descend until your thighs are parallel to the floor or slightly below.
7Push through your heels to return to the starting position, straightening your legs.