Stand with your feet shoulder width apart, knees slightly bent. With the bar on the
smith machine, step underneath and position the bar across the back of your
shoulders. You should position your stance slightly in front of the bar. Keep your
head up. Place your arms on either side of the bar.
To be able to use the Smith Machine Bar, you must unlock the bar from the hooks,
this is usually performed by twisting the bar. Now, keeping your head and your back
straight, lower yourself by bending at your knees. Once you are parallel with the
ground, pause and without bouncing return to the starting position. Be sure to push
with your feet including your heels flat on the ground. Also, do not lean forward if
Slowly, come back up to the starting position.
This is one of the best movements for developing overall thigh shape. Performing
squats with a Smith Machine allows you to isolate your quadriceps while taking away
much of the strain from your lower back and knees. This exercise is great,
especially to develop mass and strength in the front of the thigh, the quadriceps.
It is very important to keep a few things in mind. Always keep your back flat and
your head up as well. Also, push with the heels of your feet, this will take stress
from your lower back and target the quadriceps more efficiently.