Smith Machine Figure Four Squat

How to perform it

Step-by-step instructions

1. 01Set the Smith bar across the upper back and stand on one leg with the supporting foot firmly planted.
2. 02Cross the opposite ankle over the supporting thigh to form a figure-four position.
3. 03Sit the hips back and bend the standing knee while keeping the crossed knee open.
4. 04Descend only as far as you can maintain balance, a level pelvis, and good knee alignment.
5. 05Drive through the supporting foot to rise, complete the repetitions, and switch sides.