A beginner-friendly lower body exercise that primarily targets the hamstrings and glutes while offering added stability to safely build posterior chain strength, improve hip hinge mechanics, and enhance overall lower body control.
Exercise Details
Level
Beginner
Primary Skill
Strength
Body Area
Lower body
Required Equipment
Smith Machine
Muscles
Primary
Hamstring
Correct Form
1. Stand with your feet hip-width apart, holding the bar across the front of your thighs with an overhand grip. 2. Hinge at your hips, keeping your back flat as you lower the bar down your legs. 3. Lower the bar until you feel a stretch in your hamstrings. 4. Push through your heels to stand, extending your hips at the top.
Common Mistakes
Avoid locking your knees; keep them slightly bent to protect your joints.
Pro Tips
1. Keep your shoulders back and down to avoid rounding them as you lower the bar. 2. Focus on hinging at the hips rather than bending at the knees.
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A beginner-friendly lower body movement that emphasizes the hamstrings and glutes while helping to build posterior chain strength, improve hip hinge mechanics, and enhance overall lower body stability and control.
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A beginner-friendly lower body exercise that primarily targets the glutes, hamstrings, and lower back while improving hip hinge mechanics, building foundational strength, and enhancing overall posterior chain stability and control.
Smith Machine
