How to perform it
- Position yourself in the Smith machine with the bar resting across your upper back and a bench or box behind you as a reference.
- Keep your feet shoulder-width apart, chest open, abs engaged, and spine aligned throughout the movement.
- Begin by bending your knees and hips to lower with control toward the bench.
- Lightly touch the bench with your hips without fully relaxing your body or losing muscular tension.
- Keep your knees aligned with the direction of your feet and your torso stable throughout the descent.
- Press through your feet to return to the starting position, extending your knees and hips in a coordinated motion.
- Avoid dropping onto the bench or using momentum to stand up.
- Exhale as you rise and inhale as you lower.
What you should feel
Work in the quadriceps, glutes, and hamstrings, with core participation to maintain stability. The effort should remain controlled in the legs and hips, without pain in the knees, lower back, ankles, or hips.
Groups mentioned in the description
Exercise questions
Position yourself in the Smith machine with the bar resting across your upper back and a bench or box behind you as a reference. Keep your feet shoulder-width apart, chest open, abs engaged, and spine aligned throughout the movement. Begin by bending your knees and hips to lower with control toward the bench. Lightly touch the bench with your hips without fully relaxing your body or losing muscular tension. Keep your knees aligned with the direction of your feet and your torso stable throughout the descent. Press through your feet to return to the starting position, extending your knees and hips in a coordinated motion. Avoid dropping onto the bench or using momentum to stand up. 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.
Work in the quadriceps, glutes, and hamstrings, with core participation to maintain stability. The effort should remain controlled in the legs and hips, without pain in the knees, lower back, ankles, or hips.
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.