How to do it
Maintain a neutral neck by fixing your gaze on the floor ahead.
- 1
Stand with feet hip-width apart and the bar in front of you on the Smith machine.
- 2
Bend at the hips to grasp the bar with an overhand grip.
- 3
Straighten your torso while lifting the bar by extending your hips.
- 4
Lower the bar back to the starting position by hinging at the hips.
- 5
Repeat for the desired number of repetitions.
Expert tip
Keep a slight bend in your knees and hinge at the hips to maintain tension on the hamstrings and glutes, not the lower back.
Common mistakes
- ✕Rounding the lower back during the descent
- ✕Bar drifting away from the legs
- ✕Jerking the bar upward at the lift's start