Smith full squat

Set up the smith machine with the barbell at shoulder height. Stand with your feet shoulder-width apart, toes slightly turned out. Step under the bar and position it across your upper back, resting on your traps. Grip the bar with your hands slightly wider than shoulder-width apart. Unrack the bar and take a step back, maintaining a stable stance. Keeping your chest up and core engaged, initiate the squat by pushing your hips back and bending your knees. Lower your body until your thighs are parallel to the ground, or as low as your flexibility allows. Pause for a moment at the bottom, then drive through your heels to return to the starting position. Repeat for the desired number of repetitions.