How to perform it
- Position yourself in the Smith machine with the bar resting across the front of your shoulders and your arms crossed in front to stabilize the load.
- Keep your feet shoulder-width apart, chest open, abs engaged, and spine aligned throughout the exercise.
- Begin by bending your knees and lowering your hips slightly while keeping your torso as upright as possible.
- Lower with control to a comfortable range of motion while keeping your knees aligned with the direction of your feet.
- Keep your elbows raised and the bar stable across your shoulders throughout the descent.
- Press through your feet to return to the starting position, extending your knees and hips in a coordinated motion.
- Avoid losing torso posture or allowing your knees to collapse inward.
- Exhale as you rise and inhale as you lower.
What you should feel
Greater quadriceps activation, with glute and core participation to maintain posture and stability. The effort should remain controlled in the legs and torso, without pain in the knees, lower back, wrists, or shoulders.
Groups mentioned in the description
Exercise questions
Position yourself in the Smith machine with the bar resting across the front of your shoulders and your arms crossed in front to stabilize the load. Keep your feet shoulder-width apart, chest open, abs engaged, and spine aligned throughout the exercise. Begin by bending your knees and lowering your hips slightly while keeping your torso as upright as possible. Lower with control to a comfortable range of motion while keeping your knees aligned with the direction of your feet. Keep your elbows raised and the bar stable across your shoulders throughout the descent. Press through your feet to return to the starting position, extending your knees and hips in a coordinated motion. Avoid losing torso posture or allowing your knees to collapse inward. 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 quadriceps activation, with glute and core participation to maintain posture and stability. The effort should remain controlled in the legs and torso, without pain in the knees, lower back, wrists, or shoulders.
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.