FitNessieHow to do it
- Set the bar in the Smith machine at a height you can reach standing.
- Stand with your feet about shoulder width apart and grip the bar overhand, hands slightly wider than your shoulders.
- Brace your core, keep your back straight and your knees slightly bent.
- Push your hips back and lower the bar along the front of your legs until you feel a stretch in your hamstrings.
- Drive your hips forward to stand tall.
Key cues
- Hinge, don't squat
- Hips go back first
- Bar close to your legs
- Back flat, core braced
- Squeeze your hips through at the top
Common mistakes
- Squatting the weight instead of hinging
- Letting the bar drift away from your legs
- Rounding your back
- Bending your knees more as you go down
Muscles worked
- Primary
- Hamstrings, glutes and lower back
- Secondary
- Adductors, traps and forearms
Equipment
Smith machine.
