How to do it
Rest the bar across your upper traps, not on your neck bones.
- 1
Set the Smith machine bar to a low position.
- 2
Stand in front of the bar and place one foot back on a bench or platform.
- 3
Center your front foot under the bar.
- 4
Unrack the bar and let it rest across your shoulders.
- 5
Lower your body by bending your front knee, keeping your torso upright.
- 6
Lower down until your front thigh is parallel to the floor.
- 7
Push through your front heel to return to the starting position.
- 8
Repeat for the desired number of repetitions before switching legs.
Expert tip
Keep your front foot flat and drive through the heel to maximize glute and quad activation.
Common mistakes
- ✕Letting the front knee collapse inward
- ✕Leaning the torso forward excessively
- ✕Stopping above parallel depth