Set the Smith machine bar to chest height. Place your feet significantly wider than shoulder-width, pointing toes outward (45-60 degrees). Center the bar across your upper back, secure the safety catches, and unrack the weight.

1. Brace your core and initiate the descent by pushing hips back and bending knees outward over the feet.
2. Squat down until your thighs are parallel to the floor, maintaining an upright torso.
3. Pause briefly at the bottom while ensuring knee alignment is maintained.
4. Drive upward powerfully through your heels and glutes to return to the starting position.
5. Fully extend hips and knees at the top of the movement.