Place bench behind smith bar. With bar upper chest height, position bar on back of shoulders and grasp bar to sides. Place foot slightly forward under bar. Extend other leg back and place top of foot on bench. Disengage bar by rotating bar back.
Lower body on leg by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by extending hip and knee of forward leg. Repeat. Continue with opposite leg.
Keep torso upright during squat; flexible hip flexors are important. Position foot very slightly forward to keep equal distribution of force on hip and knee extensors. Keep foot flat on floor. Forward knee should point same direction as foot throughout movement. May also be referred to as Smith Bulgarian Squat.