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 shoulder height.
   • Stand under the bar with your feet shoulder-width apart and your back facing the bar.
2. Step 2Position Your Body
   • Duck under the bar and position it across your upper back, just below your neck.
   • Ensure your feet are flat on the ground and slightly forward of the bar.
3. Step 3Grip the Bar
   • Grip the bar with both hands, slightly wider than shoulder-width apart.
   • Engage your core and keep your chest up to maintain a straight back.
4. Step 4Unrack the Bar
   • Lift the bar off the rack by straightening your legs.
   • 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 parallel to the ground or lower, ensuring your knees do not extend past your toes.
6. Step 6Return to Starting Position
   • Push through your heels to return to the starting position, straightening your legs.
   • Keep your core engaged and maintain an upright posture throughout the movement.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Focus on controlled movements for both the descent and ascent.
8. Step 8Finish the Exercise
   • After completing your reps, carefully step forward to rack the bar back onto the Smith machine.
   • Ensure the bar is securely in place before stepping away.