Front Squat (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Position the Smith machine bar at about shoulder height.
   • Stand facing the bar with your feet shoulder-width apart and your toes slightly pointed out.
2. Step 2Position the Bar
   • Step under the bar and position it across the front of your shoulders, resting it on your collarbone.
   • Cross your arms over the bar or use a clean grip with your hands just outside your shoulders.
3. Step 3Engage Your Core
   • Engage your core muscles to stabilize your body.
   • Keep your chest up and your back straight as you prepare to lift.
4. Step 4Unrack the Bar
   • Take a deep breath and push through your feet to lift the bar off the rack.
   • Step back a few inches to clear the rack and establish your stance.
5. Step 5Perform the Squat
   • Lower your body by bending your knees and pushing your hips back, keeping your chest up.
   • Go down until your thighs are at least parallel to the ground, ensuring your knees stay aligned with your toes.
6. Step 6Return to Starting Position
   • Push through your heels to return to the starting position, straightening your legs.
   • Maintain control of the bar throughout the movement.
7. Step 7Rack the Bar
   • After completing your reps, carefully step forward to align the bar with the rack.
   • Lower the bar onto the rack and ensure it is securely in place before stepping away.