Smith machine

With its bar fixed inside a tall metal frame, a Smith machine guides your movement along vertical or slightly angled rails. You stand beneath the bar and turn it to release or secure it on built-in hooks. The guided path can feel steady and reassuring, though it offers less freedom of movement than a separate barbell.

Used mainly for strength training, it lets you practise Smith machine squats with the bar supported by rails, so you can focus on a controlled lowering and rising motion. Adjustable catches provide a clear stopping point, while the hooks let you secure the bar at several heights. You can change the resistance by adding or removing plates, making the movement easier to adapt as your confidence develops.

This can suit you if you want more guidance than a free-moving bar provides, particularly while learning a squat. The machine is large and needs a permanent area, so it is more common in gyms than small homes. Its bar height, catches and resistance are straightforward to adjust once shown. For a simpler alternative, you can practise sitting down to and standing up from a sturdy chair.