Smith Machine Squat

Setup

1. 01Set the bar on the Smith rack at upper-back height.
2. 02Step under and set the bar across the traps.
3. 03Walk the feet slightly forward of the bar line.
4. 04Rotate the bar to unhook it and brace.

Execution

1. 01Bend the knees and hips to squat down.
2. 02Descend until the thighs reach at least parallel.
3. 03Drive through the whole foot to stand up.
4. 04Re-hook the bar only after the set is done.

Checkpoints

• -Feet sit slightly ahead of the bar's vertical path.
• -Knees track over the toes on every rep.
• -The torso leans into the fixed bar path comfortably.
• -Depth reaches parallel or below each rep.

Common mistakes

• -Placing the feet directly under the bar, straining the knees.
• -Cutting depth well above parallel.
• -Letting the knees cave inward on the drive.
• -Relying on the rails and never learning to free squat.