Smith Machine Hack Squats

Start by setting the bar at about chest or shoulder height, and the safety stops at around waist level or just below if you decide to use them. Unrack the bar in a back squat position and step your feet forward so that your feet are about 12 inches in front of your of your hips about hip width apart. Perform the squat movement by lowering your hips straight down and bending at the knees. You will be leaning up against the bar the entire time for support. As you squat, try to keep your back straight and vertical. Lower the weight until your thighs are below parallel to the floor. Then lift the weight back up by extending your knees and squeezing your quads. When you are done with the designated repetitions, roll the bar backwards until the safety hooks catch on the machine.