1
Stand inside the Smith machine frame with feet shoulder-width apart, positioned under the barbell. Place the barbell across the top of your shoulders and upper back, gripping it with both hands slightly wider than shoulder-width. Maintain an upright torso with core engaged.
2
Adjust your grip on the barbell to ensure comfort and stability. Position your feet firmly on the ground with toes pointing slightly outward. Engage your core and maintain a neutral spine throughout the movement.
3
Lower your body by bending at the knees and hips, descending in a controlled manner until your thighs reach parallel to the ground or slightly below. Keep your chest up, knees tracking over your toes, and weight distributed evenly through your feet. Inhale during this lowering phase.
4
Drive through your heels and midfoot to extend your knees and hips, returning to the starting standing position. Keep the barbell stable on your shoulders throughout. Exhale as you press upward, fully extending your legs without locking out the knees at the top.