Exercise execution guide
Position the bench at the entrance of the Smith Machine, parallel with the bar. Place the squat sponge in the center of the bar or place the towel folded on your hips as you lie down. Get under the bar and position your upper back against the bench. Place your feet out in front of you about shoulder-width apart. Point your feet slightly outwards. Make sure the bar is positioned on the crease of your hip.
Place your hands on the bar at your sides. Extend your hips to unrack the bar. Keep your core tight and tuck your chin. Allow your hips to lower towards the floor in order to lower the bar. Don’t sink all the way to the floor, reverse the movement by thrusting your hips and the bar up until you’re parallel with the floor again. Squeeze your glutes at the top while maintaining a straight back. Pause and repeat.