Smith Machine Squat
The squat on rails; the feet can sit further forward than under a free bar, which loads the quads harder.
How to do it
Setup
Bar on the upper back, feet slightly AHEAD of the bar's line, shoulder-width.
Steps
- Unhook and squat to parallel or below.
- Let the rails carry the balance; drive through the heels.
- Stand and rehook with the knees soft.
Common mistakes
Feet directly under the bar: the guided path folds the knees forward; step them ahead. Bouncing off the bottom: the rails invite it; refuse. Forgetting the hooks' direction: know your unrack before loading.
Breathing
Inhale down, exhale up.
