A compound lower body exercise that targets the quadriceps, glutes, and hamstrings using a Smith machine for guided movement, building leg strength and muscle development.
Position yourself under the Smith machine bar with feet shoulder-width apart. Lower your body by bending your knees and hips, keeping your chest up and knees tracking over your toes. Descend until thighs are parallel to the ground, then return to the starting position.
Stand under the Smith machine bar with feet shoulder-width apart, core engaged and chest up.
Return to the starting position with legs fully extended, maintaining proper alignment and control.
Keep chest up, knees over toes, sit back into squat, drive through heels
Knees caving in, rounding back, not reaching parallel, poor bar placement
Increase weight, increase depth, try variations, or add tempo changes.
Reduce weight, reduce depth, focus on form, or use assistance.
Maintain proper form to avoid knee or back strain. Stop if you experience pain in knees, hips, or lower back. Ensure the Smith machine is properly secured.