1. Position a flat bench or similar platform just behind you inside the Smith machine.
2. Load the barbell with an appropriate weight and rack it at shoulder height.
3. Step underneath the bar and position it across your trapezius muscles (not your neck).
4. Grasp the bar with your hands slightly wider than shoulder-width apart and unrack it by rotating the bar to unlock it.
5. Stand with your feet shoulder-width apart or slightly wider, toes pointed slightly outward.
6. Inhale and begin to lower your body by bending at the hips and knees as if you're going to sit down on the bench.
7. Continue the controlled descent until your glutes touch the bench—this is your cue to ensure consistent squat depth.
8. Once your glutes make contact with the bench, pause momentarily and then press through your heels to return to the starting position.
9. Exhale as you drive upwards, maintaining your back in a neutral position throughout the movement.
10. Once you're back to the starting position, fully extend your legs without locking your knees.
11. Complete the desired number of reps, ensuring smooth motion and good form throughout each rep.
Make sure to adjust the weight to your abilities and always prioritize form to prevent injury. It's advisable to do a warm-up set with a lighter weight before moving onto your working sets.
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