Starting Position

1. Sit on the floor with your back against the Smith Machine. Place the barbell in the Smith Machine at the desired height and make sure it is secure. 2. Position your feet and legs so that your knees form a 90-degree angle and your feet are flat on the floor. 3. Place your arms on either side of the barbell and grip the bar firmly. Make sure your back is straight and your shoulders are back and down.

Form

1. As you exhale, press through your feet and lift your hips up as far as possible. 2. Squeeze your glutes and hold the position for a few seconds. 3. As you inhale, slowly lower your hips back to the starting position.

Breathing Technique

1. Exhale as you press through your feet and lift your hips up. 2. Inhale as you slowly lower your hips back to the starting position.