Smith Machine Back Squat (Glute Dominant)

How to perform it

Step-by-step instructions

1. 01Set the Smith machine bar across the upper back and place the feet slightly forward of the bar path.
2. 02Brace the trunk, keep the feet about shoulder width, and unlock the bar.
3. 03Sit the hips back and down while allowing the knees to bend under control.
4. 04Descend to the depth you can maintain with the feet flat and the shins relatively upright.
5. 05Drive through the heels and midfoot to extend the hips and return to standing.