Smith machine squats

Instructions

Put the barbell on the back of your shoulders and grasp it with your hands.
Lift the barbell up by pushing with your legs and rotate it lightly to unlock it. You are standing, back straight, feet apart at shoulder-width, head facing forward. This is the starting position.
Lower your butt until your thighs are parallel to the floor, keeping your back straight. Your knees are following your toes direction and your hips are slightly moving backward, as if you're sitting on a chair.
Hold this position for one second then move back up to the starting position.