Smith Squat to Bench

How to perform it

Step-by-step instructions

1. 01Position a stable bench behind you and set the Smith bar across the upper back at a safe height.
2. 02Unrack, brace, and place the feet so the guided bar path allows a balanced squat.
3. 03Sit the hips down and back until the glutes lightly contact the bench without relaxing or rocking onto it.
4. 04Maintain foot pressure and knee alignment through the brief controlled touch.
5. 05Drive back to standing, then reset before the next repetition.