A Typical Session
29 Min
Warm-up
6m
Main Set
18m
Cooldown
5m
11 kcal
/ min (est.)
4 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Provides stability for safe squats, helping tone legs and glutes.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
4
Reps
10
Rest
90s
How to Perform
- 1.Position bar behind shoulders, feet shoulder-width apart.
- 2.Lower hips until thighs are parallel to floor.
- 3.Push upward through heels to return to standing.
Pro Tips
- •Maintain neutral spine.
- •Avoid locking knees at top.
Equipment
Smith Machine
Safety
Set safety catches properly before lifting.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.