Load the weight on the ends of the bar, then place a shoulder cushion on the bar if desired. Position yourself underneath the bar with feet hip width apart, hands evenly spaced on bar.
With your spine in neutral, bend your knees letting your hips go back and your head go forward. Stop with your knees at a 90 degree angle, then press the weight up straightening your legs.
Rectus femoris, Vastus lateralis, Vastus lateralis, Vastus medialis, Gluteus maximus, Adductor magnus, Soleus
TIP: Your feet should be under the bar and your hips should angle behind your ankles slightly, weight evenly distributed on a tripod foot position (weight distributed between big toe, little toe, and heel).
Variations for Smith Squats
If you can do 15 squats with ease, add weight by holding dumbbells to increase the intensity.
These are classic squats that are done with a bar on your shoulders.
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.
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