Instructions:
- 1Position yourself under the Smith machine bar with your feet wider than shoulder-width apart, toes slightly pointing outwards.
- 2Lower your body by bending at your knees and hips until your thighs are parallel to the floor, while keeping your chest lifted.
- 3Begin the movement by pushing through your heels, extending your legs, hips, and back until you return to the standing position.
- 4Pause for a moment at the top, squeezing your glutes, then slowly lower yourself back to the initial position.
- 5Repeat this motion without letting the weights touch the ground until you've completed your set.
Tips:
- Keep your back straight and chest up throughout the exercise to avoid injury.
- Avoid raising your heels off the floor or overarching your lower back.
- Drive the movement mostly through your heels, not toes.
- Focus on engaging your glutes and thighs when lifting the weight.