How to do the Smith Machine Squat

Set the bar across your upper traps and place your feet slightly forward of the bar path.
Stand tall to unrack the bar, then rotate the hooks clear before settling your stance.
Position your feet about shoulder width apart with toes turned slightly outward.
Brace your midsection and keep your torso stacked under the bar as you begin descending.
Bend your knees and hips together, letting your knees track over your toes.
Lower until your thighs reach parallel or deeper if your pelvis stays neutral.
Drive through your midfoot to stand up, extending knees and hips along the fixed bar path.
Finish tall under the bar, then rotate the hooks back into the rack after your set.