How to do squats with a machine?

To perform squats using a machine, such as the Smith machine, follow these steps ensuring you maintain proper form throughout the exercise.

Here's how to do it:

1. Setup: Position yourself in the machine so the bar rests comfortably across your upper back and shoulders. Ensure the bar is securely locked into place.

2. Starting Position: Stand with your feet shoulder-width apart, toes slightly pointed outwards.

3. Breathing and Core Engagement:

   • Take a deep breath in.
   • Brace your core. This helps stabilize your spine during the movement, as noted in the reference: "Take a deep breath in, bracing your core as you do so."

4. Descending:

   • Unlock the bar from the machine.
   • Initiate the squat by pushing your hips back.
   • Bend your knees, tracking them in line with your toes, allowing them to move slightly over your toes.
   • Lower yourself until your thighs are at least parallel to the floor. The reference specifies: "knees tracking in line and slightly over the toes until your thighs are at least parallel to the floor."

5. Maintaining Form:

   • Keep your chest up throughout the movement.
   • Distribute your weight through your heels and toes.
   • The reference highlights the importance of posture and weight distribution: "Keep your chest up, weight through your heels and toes on the ground."

6. Ascending: Push through your heels to return to the starting position, keeping your core engaged.

7. Repetition: Repeat the squat for the desired number of repetitions.

8. Lock the Bar: Securely lock the bar back into place at the end of your set.