Set up on the Smith Machine by placing the bar on your back across your traps and shoulders. With your back straight and legs as wide as the machine frame get ready to unhook the safety levers to begin your initial squat. This is the starting position.
Unhook the safety and squat down all the way until your legs are bent past a 90-degree angle. Once, down, push back up as strong as you can and get back into the standing position. Remember to keep your back straight and butt slightly out (on the way up) while you do the movement. Your head should be up as if you are looking into the horizon.
Lastly, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Before you load the bar, do one practice/warm-up set with the empty bar just to get a hang of the movement and warm up your knees
Don't squat down too fast as this may result in injury; always be in control of the weight at all times
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This exercise is not the most macho position to be in if you're a guy, but it's nevertheless a great exercise for the inner hamstrings and your quads.
The key to executing this movement properly is to set up right. We suggest doing a few practice reps with the empty bar until you figure out what the optimal position is. Depending on each person's height, the position of legs (and how far they are spread appart) might be slightly different from person to person.