Smith Machine Squat to Bench

Instructions

1. Place a flat bench behind you and position a Smith Machine bar across your upper traps.
2. Stand with feet shoulder-width apart, toes slightly out, bench aligned behind the hips.
3. Lower into a squat until you lightly touch the bench — do not sit down fully.
4. Drive through the heels to stand back up, extending hips and knees.
5. Repeat for desired reps, using the bench as a depth guide only.