Load the weight onto the bar and attach a shoulder cushion if desired. Stand with your feet hip width apart, spine in neutral alignment and abs engaged. Position yourself under the bar with feet hip width apart and parallel to each other.
Bend your knees, keeping your lumbar curve in neutral alignment. Pause just before your hips are even with the height of your knees, then slowly straighten your legs until they are fully extended.
Rectus femoris, Vastus lateralis, Vastus lateralis, Vastus medialis, Gluteus maximus, Adductor magnus, Soleus
TIP: Keep your abs pulled towards your lower back to support your spine during the exercise. If your back rounds when you squat, lower the weight until you are able to keep good posture.
Variations for Barbell Squats
If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.
The Smith machine guides you through a safe range of motion and has adjustable safety stops in case you can't complete your last rep and need to set the weight down.
For the first time doing this exercise, use your arms to help you balance. Add resistance once you have mastered doing 5 squats without any wobbling (or lateral motion) in your knees.
Add exercises to a workout by clicking the 'Add To Workout' button.