Instructions:

1. Set up the smith machine with the barbell at a height that allows you to comfortably rest it on your upper back.
2. Stand with your feet shoulder-width apart, toes slightly turned outwards.
3. Step under the bar and position it across your upper back, resting it on your traps.
4. Grip the bar with your hands slightly wider than shoulder-width apart.
5. Unrack the bar by straightening your legs and stepping back from the rack.
6. Take a deep breath and brace your core.
7. Initiate the squat by pushing your hips back and bending your knees.
8. Lower your body until your thighs are parallel to the ground or slightly below.
9. Keep your chest up and your back straight throughout the movement.
10. Drive through your heels to stand back up, extending your hips and knees.
11. Repeat for the desired number of repetitions.