Smith Machine Squat Adjust the bar of the Smith Machine so that it's at shoulder height. Ultimately, the height will be different for everyone, and you may need to raise or lower it. Start with a loaded bar; 10-pound plates on each side is a great starting point. Beginners should start with just the bar and gradually add weight as they become familiar with the movement. Position your hands about shoulder-width apart on the bar, and lightly grip the bar with an overhand grip. Step in front of the rack, and rest the bar on your trapezius muscles (the muscles closest to your neck/upper back). With your feet about hip-distance apart, unlock the bar by lifting it up and forward. Shift your weight back into your heels. Brace your abs as you begin to lower into a squat, keeping your head and spine in a neutral position. Your knees should be as close to 90 degrees as possible. Hold for one second. With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat. That's one rep. Image Source: POPSUGAR Photography / Tamara Pridgett