Set up on the Smith Machine by placing your feet at shoulder-width apart and the loaded bar across your traps and shoulders. Make sure you don't stand too far in front nor too far under the bar. Your entire body should be aligned in a perfectly vertical line. This is your starting position.
Unlock the safety hook mechanism and squat down all the way until your legs are bent past a 90-degree angle. Then, push back up strongly and get back up to the starting position.
Finally, repeat the entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your back straight at all times
Don't lock out your legs at the top portion of the movement; you should always keep some tension in your legs for optimal movement efficiency
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.