How to do it
Brace your abs hard before each descent to keep your lower back pressed down.
- 1
Lie down on the floor or a flat bench under the Smith machine with the bar positioned at the middle of your feet.
- 2
Place your feet shoulder-width apart on the bar.
- 3
Unrack the bar by rotating it and then lower it by bending your knees while keeping your feet flat.
- 4
Press the bar upward by extending your legs, stopping just short of locking your knees.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep your feet flat on the platform and avoid locking your knees at the top of the movement to maintain tension on the leg muscles.
Common mistakes
- ✕Feet sliding down the bar mid-descent
- ✕Dropping the bar rapidly without control
- ✕Pressing unevenly with one side