Box Squat (Smith Machine)

Form Cues

• Place a box or bench behind you at a height that puts your thighs at or just below parallel when seated.

• Position yourself in the Smith machine with the bar on your upper traps, feet slightly in front of the bar.

• Squat down with control, sitting back onto the box.

• Sit on the box briefly — do not bounce off it. Pause for 1-2 seconds.

• Keep your core braced and back tight while seated on the box.

• Drive up explosively from the dead stop by pushing through the whole foot.

• The Smith machine's safeties provide a consistent depth reference in addition to the box.

• Keep your shins roughly vertical at the bottom to maximize hip and glute engagement.