A back squat performed in a Smith machine with the bar on a fixed vertical track. The guided path lets you place your feet forward to bias the quadriceps.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Set the bar at upper-chest height and the safety stops just below depth. Step under with the bar on your upper traps, feet shoulder-width apart and slightly in front of the bar.
Unrack the bar by rotating it off the hooks and brace your core.
Bend your knees and hips to lower until your thighs are about parallel or slightly lower.
Keep your whole foot planted and knees tracking over your toes.
Press through your feet to stand, then re-rack by rotating the bar onto the hooks.
Breathing: Inhale as you lower, exhale as you press up.
Feet slightly forward
Control the descent
Push the floor away
Feet directly under the bar, forcing the heels up
Bouncing off the bottom
Forgetting to set the safety stops
Set the safety stops before loading the bar.
Adjust foot position so your knees and lower back stay comfortable through the range.