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  • Smith Machine Staggered Deadlift

    Place one foot behind. You should only be on your toes on that back foot. Your front foot should be planted flat the entire time.
    Bend your back knee and push your hips back. Look for a stretch in your front hamstring.
    When you feel the stretch, push your hips forward again until you're back in a standing position.

  • Smith Machine Glute Kickback

    Start on your hands and knees with one foot placed on the bottom of the bar.
    Keeping your core braced, your back flat, and your moving leg bent at a 90 degree angle, drive the heel of your working leg up the ceiling while squeezing your glute.
    Follow the movement path as you bring your knee back down to the ground beneath your hip, keeping your knee bent to maintain control of the bar.
    Repeat for the desired number of reps before switching sides.

  • Smith Machine Leg Press

    Place your legs on the bar with your feet at shoulder width.
    Release the weight and extend your legs fully, without locking your knees.
    Lower the weight until your legs are at a 90° angle (but DO NOT allow your butt and lower back to rise off of the floor. This will put your lower back in a rounded position, which is very dangerous.)
    Raise the weight back to starting position.

  • Smith Machine Single Leg Hip Thrust

    Start by lying on a bench with your foot on the ground and a barbell on your hips.
    Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
    From this starting position, slowly lower your hips back down to the starting position.
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