Movement overview

The Smith Squat To Bench is a compound lower body exercise performed using a Smith machine and a bench. It targets the quadriceps, hamstrings, glutes, and core muscles. The fixed bar path of the Smith machine provides stability, making it suitable for beginners to focus on form and technique.

Step-by-step cues

1. Position a bench behind you in the Smith machine so that when you sit back, your thighs are parallel to the floor.
2. Adjust the bar on the Smith machine to shoulder height. Load the desired weight onto the bar.
3. Stand under the bar with your feet shoulder-width apart. Position the bar across your upper back and shoulders.
4. Unrack the bar by rotating it forward. Step back until your legs are aligned with the bench.
5. Engage your core, keep your chest up, and begin lowering your body by bending at the hips and knees.
6. Descend until your glutes lightly touch the bench, ensuring your knees do not extend past your toes.
7. Push through your heels to return to the starting position, fully extending your hips and knees.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure the bench is positioned correctly to allow a full range of motion without compromising form.
• Keep your weight distributed evenly through your heels to maintain balance and control.
• Focus on keeping your chest up and back straight throughout the movement to prevent injury.
• Use a spotter if you're lifting heavy weights or if you're new to this exercise for added safety.
• Control the descent and avoid bouncing off the bench to maintain muscle tension and effectiveness.