Instructions:

1. Adjust the height of the smith machine bar to a comfortable position.
2. Stand with your feet shoulder-width apart, toes slightly turned out.
3. Place the barbell across your upper back, resting it on your traps.
4. Engage your core and keep your chest up as you slowly lower your body by bending your knees and hips.
5. Continue lowering until your thighs are parallel to the ground, or as low as you can comfortably go.
6. Pause for a moment, then push through your heels to return to the starting position.
7. Repeat for the desired number of repetitions.