How to perform it

1. 1

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

2. 2

   Stand with your feet wider than shoulder-width apart, toes pointing outwards.

3. 3

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

4. 4

   Engage your core and keep your chest up as you lower your body down into a squat position, pushing your hips back and bending your knees.

5. 5

   Lower yourself until your thighs are parallel to the ground, or as low as you can comfortably go.

6. 6

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

7. 7

   Repeat for the desired number of repetitions.

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