Smith Machine Squats

Technique

Setup

Set the safety stops just below the bottom of your squat and the bar at upper-chest height. Step under it with the bar across your upper back, feet shoulder width and slightly in front of the bar, then rotate the bar to unhook it.

Movement

Sit down between your heels with your chest up until your thighs reach at least parallel. Drive through your whole foot to stand, and rotate the bar back onto the hooks after your last rep.

Form Tip

Because the bar runs on a fixed track, your foot position decides the movement. Feet slightly forward let you sit down without your knees or lower back taking an awkward angle.

Increase Difficulty

Slow the lowering phase to 3 seconds, or pause at the bottom.

Decrease Difficulty

Use a lighter load, or squat down to a bench set at parallel.