15 Worthless Exercises You Are Probably Doing

5. The Smith Machine squat is usually associated with all the benefits of squats, and it is supposed to be safer and less stressful for your body. However, the bar can only move up and down, which means that you are forced to perform a rather unnatural movement. This movement then transfers the stress to your knees and your lower back area. Instead of doing these useless Smith Machine squats, you should try regular squats.