The smith machine squat exercise is a great overall exercise for the lower body and this is the original version of this exercise that allows for better flow of movement.

Steps :

1.) Start off setting up the height of the barbell up to shoulder height and placing your feet slightly wider than shoulder-width apart keeping your knees and toes pointed outward.

2.) Slowly descend towards the ground by bending at the knees and hips in a squatting motion.

3.) Continue to lower yourself as far as you can without letting your body shift and hold for a count in the downward position.

4.) Return back upright into the starting position and repeat for as many reps and sets as desired.

Tips :

1.) By using either a pad on the bar or a towel, you can help improve your grip and reduce any pains the bar places upon your back.

2.) You can practice this exercise without any weight to allow yourself to become comfortable with the movements.