How to perform it
- Lie on the floor under the Smith machine bar and place your feet on the bar about shoulder-width apart.
- Keep your head and back supported, abs engaged, and feet firmly positioned on the bar throughout the movement.
- Begin with your knees bent while maintaining alignment between your knees and feet.
- Press the bar away with your feet until your legs are extended with control, without fully locking your knees at the top.
- Keep pressure distributed through your heels and midfoot during the press.
- Slowly lower the bar by bending your knees to a comfortable and safe range of motion.
- Avoid letting your knees collapse inward or losing hip alignment.
- Exhale as you press the bar and inhale as you lower.
What you should feel
Work in the quadriceps, glutes, and hamstrings, with the effort concentrated in the legs. The execution should remain controlled through the knees and hips, without pain in the knees, lower back, ankles, or hips.
Groups mentioned in the description
Exercise questions
Lie on the floor under the Smith machine bar and place your feet on the bar about shoulder-width apart. Keep your head and back supported, abs engaged, and feet firmly positioned on the bar throughout the movement. Begin with your knees bent while maintaining alignment between your knees and feet. Press the bar away with your feet until your legs are extended with control, without fully locking your knees at the top. Keep pressure distributed through your heels and midfoot during the press. Slowly lower the bar by bending your knees to a comfortable and safe range of motion. Avoid letting your knees collapse inward or losing hip alignment. Exhale as you press the bar and inhale as you lower.
Guided Smith machine variation to work the quadriceps and glutes with a controlled path and greater stability.
Work in the quadriceps, glutes, and hamstrings, with the effort concentrated in the legs. The execution should remain controlled through the knees 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.