How to do a smit-machine squat

Setup:

1. Bar Position: Set the bar in a Smith machine at shoulder height. Position yourself under the bar so it rests across your upper back/traps.
2. Stance: Place your feet shoulder-width apart and slightly in front of the bar. This is different from a free-weight squat and helps with balance in the fixed path.
3. Unrack: Unrack the bar by pushing up and twisting your wrists.

The Lift:

1. Descent: Keeping your chest up and back straight, lower your hips by bending your knees. Squat down as if sitting in a chair.
2. Depth: Descend until your thighs are at least parallel to the floor.
3. Ascent: Drive through your heels to push yourself back up to the starting position.

Tips:

• Because the bar path is fixed, foot placement is key. Placing feet further forward will target the glutes more, while a closer stance targets the quads.
• Keep your core engaged throughout the lift.
• The Smith machine provides stability, which can be good for beginners or for focusing on specific muscle groups.