- Stand facing away from the machine, positioning your feet slightly wider than shoulder-width apart to provide a stable base, and then reach behind you to firmly grip the bar with both hands, maintaining an overhand grip.
- Initiate the movement by leaning backward, allowing your upper body to incline while simultaneously bending your knees. As you descend, maintain control
- drive through your quadriceps while pushing your hips forward, gradually straightening your knees. Maintain a slow, controlled pace
- Take a large step forward with one leg until your shoulders are under the smith machine
- lower your body until your back knee nearly touches the ground. Your front knee should be bent at a 90-degree angle, and your back leg should be straight.
- Push through the heel of your front foot to raise your body back to the starting position.
- Stand with your feet shoulder-width apart. Maintain the natural arch in your back and put the bar on your back. Squeezing your shoulder blades and raise your chest.
- Grip the bar across your shoulders and support it on your upper back. Unwrack the smith machine by straightening your legs.
- Bend your knees as you lower the weight without altering the form of your back until your hips are below your knees.
- Raise the bar back to starting position, lift with your legs and exhale at the top.
- Hold kettlebell at your side.
- Step forward, lunge, and return.
- Repeat with opposite leg.
