Instructions:
- 1Adjust the bar on the Smith machine to around chest level
- 2Stand in front of the bar facing away and split your stance with one foot forward and one foot back
- 3Uncouple the bar and slowly lower yourself until your front knee is at a 90 degree angle
- 4Push back up to the starting position
- 5After completing a set, switch legs and repeat
Tips:
- Ensure your front foot is far enough forward so that when you're in the bottom position, your knee is directly over your ankle
- Keep your body upright to engage the target muscles properly
- Drive through the heel on the front foot as you push back up to the starting position
- Avoid bouncing at the bottom of the movement to protect your knee joints