How to do it
Brace your core tightly before stepping back to stabilize your spine.
- 1
Stand in front of a Smith machine with the bar on your shoulders, feet hip-width apart.
- 2
Step backward with one foot, lowering your hips to drop your back knee toward the floor.
- 3
Your front thigh should be parallel to the floor, with your knee forming a 90-degree angle.
- 4
Press through your front heel to return to the starting position.
- 5
Complete the desired number of reps before switching legs.
Expert tip
Keep your front foot flat on the floor and avoid letting your knee travel past your toes to maintain proper knee alignment.
Common mistakes
- ✕Leaning the torso forward during the descent
- ✕Stepping back too short for full depth
- ✕Pushing off the back toes to rise