A Smith-machine squat performed to a bench that provides a consistent depth reference. It trains the quadriceps and glutes while combining guided bar resistance with a defined squat depth.
Position a bench behind you in the Smith machine so that when you sit back, your thighs are parallel to the floor.
Adjust the bar on the Smith machine to shoulder height. Load the desired weight onto the bar.
Stand under the bar with your feet shoulder-width apart. Position the bar across your upper back and shoulders.
Unrack the bar by rotating it forward. Step back until your legs are aligned with the bench.
Engage your core, keep your chest up, and begin lowering your body by bending at the hips and knees.
Descend until your glutes lightly touch the bench, ensuring your knees do not extend past your toes.
Push through your heels to return to the starting position, fully extending your hips and knees.
Repeat for the desired number of repetitions.
Ensure the bench is positioned correctly to allow a full range of motion without compromising form.
Keep your weight distributed evenly through your heels to maintain balance and control.
Focus on keeping your chest up and back straight throughout the movement to prevent injury.
Use a spotter if you're lifting heavy weights or if you're new to this exercise for added safety.
Control the descent and avoid bouncing off the bench to maintain muscle tension and effectiveness.
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