Smith Machine Squat

Set the bar in the racks at the desired height. Select the desired weight. Get under the bar and place it on your shoulders (just below the neck). Hold the bar with both hands. The palms are facing forward. Lift the bar off the racks by pushing off the floor with your feet while straightening your torso. Stand with your feet shoulder-width apart, toes slightly turned outward. The head is raised, the back is bent at the waist. This will be your starting position. As you exhale, begin to slowly squat with the barbell, bending your knees while continuing to keep your head up. Continue squatting until the angle between your thighs and calves is less than 90 degrees. Hint: when performed correctly, the knees should form an imaginary straight line with the toes of the feet and be perpendicular to the line of the torso. As you exhale, lift up, straightening your legs, pushing off the floor, returning to the starting position. Complete the required number of repetitions. Attention: make sure that the back is bent at the waist throughout the entire exercise, otherwise you can injure your back. If you have any doubts about the chosen weight, it is better to take less than more weight. You can use wrist straps. Variations: You can also do this exercise using a small block under the heels of your feet. This makes it possible for beginners or people with insufficient flexibility to perform the exercise correctly.