How to perform it

1. 1

   Set up the smith machine with the barbell at an appropriate height for your squat.

2. 2

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

3. 3

   Position yourself under the barbell, resting it on your upper traps and shoulders.

4. 4

   Grip the barbell with a wide grip, slightly wider than shoulder-width apart.

5. 5

   Engage your core and unrack the barbell, stepping back to clear the rack.

6. 6

   Keeping your chest up and back straight, initiate the squat by bending at the hips and knees.

7. 7

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

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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