The Smith Machine squat is similar to a barbell squat, but you should perfect that move and develop balance and a feel for the exercise before moving on to the Smith Machine. Here's how to do it:
1. Stand with feet hip- or shoulder-width apart.
2. Place the bar just above the shoulders on the trapezius muscles (i.e., the 'meaty' part of the shoulders). Keep in mind that some Smith Machines will reduce the weight of the bar and some won't, so take care when adding weight the first time.
3. Bend the knees and lower into a squat. Stop when your knees are at 90-degree angles OR before you lose the natural arch of your back.
4. Contract the glutes and legs while stabilizing your body with a strong torso.
5. Slowly stand back up without locking the knees and repeat for 1-3 sets of 10-16 repetitions.
6. Always keep the knees in line with the toes!
One note: there is some controversy about the Smith Machine and the fact that some believe it takes the body through an unnatural range of motion, which can cause injuries and imbalances. Do a variety of squats in your workouts and you can keep your body balanced and strong.
