Set Smith machine bar at shoulder height and place 1-2 weight plates or wedge under bar path for heel elevation. Position feet hip-width with heels on platform, toes out slightly, and unrack bar across upper traps.

1. Brace core and inhale as you bend knees to lower body, allowing knees to track forward over toes.
2. Descend until thighs are parallel to floor or below, keeping torso upright.
3. Pause briefly at bottom if desired.
4. Exhale and drive through midfoot to extend knees and hips, rising to start.
5. Squeeze quads at top without locking knees.
6. Re-rack bar after reps.