The Smith machine squat runs on rails: the bar moves straight up and down, and you can put your feet forward to load the quads more.
1Starting positionStart2End positionFinish
Setup
Step under the bar, rest it on your upper traps, feet slightly in front of you and shoulder-width. Unhook it with a twist of the wrists and set the safeties at your bottom position. Brace before you move.
Execution
Set the bar across your upper back, unrack it, feet shoulder-width apart, a bit ahead of the bar — starting position.
Inhale and squat down along the machine's track until your thighs reach parallel.
Exhale and drive back up through your heels.
Common mistakes
Feet directly under the bar — in a Smith you set them a little forward, or your knees and lower back sit at an awkward angle.
Knees caving in — push them out along your toes.
Cutting depth — squat as deep as you would freely, if your mobility allows.
Heels lifting — keep your weight on the whole foot.
