A Typical Session
25 Min
Warm-up
5m
Main Set
15m
Cooldown
5m
10 kcal
/ min (est.)
4 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Guided squat variation that's safer for beginners and allows heavier lifting.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
12
Rest
60s
How to Perform
- 1.Position bar on upper back in Smith machine.
- 2.Feet slightly forward of the bar.
- 3.Squat down until thighs are parallel.
- 4.Push through heels to stand.
Pro Tips
- •Keep chest up.
- •Don't lock knees at top.
- •Control the descent.
Equipment
Smith Machine
Safety
Don't go too deep if new to squatting.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.