Position a 1-6 inch platform in front of the Smith machine. Step under the bar across your upper back, unrack it, and place your front foot on the platform with back foot on the floor in a split stance.

1. Brace your core and keep chest up.
2. Bend both knees to lower your body, tracking front knee over toes.
3. Descend until back knee nearly touches floor.
4. Pause briefly at bottom for stretch.
5. Drive through front heel to extend knee and hip.
6. Return to start position.
7. Switch legs after reps.