One

**If possible, avoid the Smith Machine and use a traditional barbell** Place a barbell in a rack just below shoulder-height. Dip under the bar to put it behind the neck across the top of the back, and grip the bar with the hands wider than shoulder-width apart.

Two 

Lift the chest up and squeeze the shoulder blades together to keep the straight back throughout the entire movement.

Three

Stand up to bring the bar off the rack and step backwards, then place the feet so that they are a little wider than shoulder-width apart.

Five

From the bottom of the squat, press feet into the ground and push hips forward to return to the top of the standing position. Go heavy with the squats and aim for 5-7 reps per set.