Smith Machine Squat

Set-up

• Set the bar at about shoulder height, step under it and rest it on your upper back.
• Place your feet slightly in front of the bar, shoulder-width apart.

How to do it

1. Set the safety stops just below your lowest position, then twist the bar to unhook it.
2. Squat down until your thighs are about parallel to the floor.
3. Push back up through your whole foot to standing.
4. Twist the bar back onto the hooks when you finish.

Coaching cues

• Your feet sit a little forward so you can sit back.
• Keep your upper back pressed firmly into the bar.

Common mistakes

• Standing with your feet directly under the bar, which tips you onto your toes.
• Forgetting to set the safety stops.