How to perform it

1. 1

   Set up the smith machine with the barbell at shoulder height.

2. 2

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

3. 3

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

4. 4

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

5. 5

   Unrack the bar and take a step back, maintaining a stable stance.

6. 6

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

7. 7

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

8. 8

   Pause for a moment at the bottom, then drive through your heels to return to the starting position.

9. 9

   Repeat for the desired number of repetitions.

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