How to do the Smith Machine Squat

Place the bar across your upper back and unrack it, rotating the hooks.
Stand with feet shoulder-width apart and slightly forward of the bar, toes slightly outward.
Bend your knees and hips together, lowering until your hips reach knee level.
Push through your whole foot to stand up, returning to the starting position.

Full technique — 8 steps

Set the bar across your upper traps and place your feet slightly forward of the bar path.
Stand tall to unrack the bar, then rotate the hooks clear before settling your stance.
Position your feet about shoulder width apart with toes turned slightly outward.
Tighten your stomach and keep your torso upright under the bar as you begin descending.
Bend your knees and hips together, letting your knees point the same way as your feet.
Lower until your hips reach knee level or deeper if your pelvis stays neutral.
Drive through your whole foot to stand up, extending knees and hips along the fixed bar path.
Finish tall under the bar, then rotate the hooks back into the rack after your set.