Step 1: With a flat bench placed a couple of inches behind the Smith Machine, stand so that the bar is behind your shoulders and slightly below your neck.
Step 2: Grasp the bar wider than shoulder width apart, palms facing forward.
Step 3: Place your right foot slightly in front of you (so that it is in front of the bar) and your left foot behind you on the flat bench. This is your starting position.
Step 4: Inhale as you lower the bar and get into a squat position, ending when your leg forms a 90 degree angle and your thigh is parallel with the floor.
Step 5: Exhale as you raise the bar, pushing off with your leg, and return to the starting position.
Step 6: Repeat for a complete set and then switch sides.