Smith Machine Squats: Technique and Nuances
It's hard to overstate the importance of this exercise. It's fundamental for developing the entire lower body. If you want to really develop your glutes, you'll need to squat slightly lower than parallel.
Key Tips
1. The width of your feet directly affects the load distribution. Narrower feet place more load on the front of your thighs. Wider feet (and therefore wider knees) place some of the load on the inner thighs.
2. If you can't keep your heels on the floor at the bottom, place a footrest about 2 cm high under your heels. The easiest option is small weight plates or a piece of rubber. But this should only be done if absolutely necessary.
3. The lower you squat, the more your glutes will work. I personally advocate having your hips drop slightly below your knees at the bottom. This means squatting below parallel is ideal.
4. During the squat, your knees should point in the same direction as your toes. Many beginners' knees collapse inward. Your toes should be slightly turned outward, about 1/3.
5. If your knees are too far forward and uncomfortable, you can position your feet slightly forward instead of under the barbell. But only slightly.