Set the Smith machine bar just below shoulder height. Position the bar across your upper back, unrack it, and extend one leg forward while balancing on the working foot under the bar.

1. Shift weight to working leg and extend non-working leg forward.
2. Inhale and lower by bending hip and knee of working leg.
3. Descend until thigh is parallel to floor or hamstring touches calf.
4. Pause briefly at bottom.
5. Exhale and drive through heel to extend knee and hip.
6. Return to start position.
7. Switch legs after reps.