How to perform it
- Position yourself in the Smith machine with the bar resting across your upper back and a bench behind you.
- Place one foot on the floor in front of you and the other foot on the bench behind you.
- Keep your torso upright or slightly inclined forward, your abs engaged, and your shoulders stabilized throughout the movement.
- Begin by bending the knee of the front leg and lowering your body with control.
- Allow the back leg to follow the movement while maintaining contact with the bench without pushing excessively through it.
- Lower to a comfortable range of motion while keeping the front knee aligned with the foot.
- Press through the front leg to return to the starting position.
- Exhale as you rise and inhale as you lower.
What you should feel
Greater activation of the quadriceps, glutes, and hamstrings of the front leg, with core participation for stabilization. The effort should remain controlled in the legs and hips, without pain in the knees, ankles, hips, or lower back.
Groups mentioned in the description
Exercise questions
Position yourself in the Smith machine with the bar resting across your upper back and a bench behind you. Place one foot on the floor in front of you and the other foot on the bench behind you. Keep your torso upright or slightly inclined forward, your abs engaged, and your shoulders stabilized throughout the movement. Begin by bending the knee of the front leg and lowering your body with control. Allow the back leg to follow the movement while maintaining contact with the bench without pushing excessively through it. Lower to a comfortable range of motion while keeping the front knee aligned with the foot. Press through the front leg to return to the starting position. Exhale as you rise and inhale as you lower.
Guided Smith machine variation to work the core, quadriceps, and glutes with a controlled path and greater stability.
Greater activation of the quadriceps, glutes, and hamstrings of the front leg, with core participation for stabilization. The effort should remain controlled in the legs and hips, without pain in the knees, ankles, hips, or lower back.
The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.