How to use the Smith Machine

So how do you use the Smith Machine? Here are some tips on how to use the Smith Machine to improve your hips, glutes and other areas.

Deep squats

Here’s how to perform this classic move on a Smith machine:

Place the bar – free or preloaded with weight – at shoulder height.

Hold the bar with your hands shoulder-width apart.

Walk slightly towards the front of the machine, feet apart, allowing the bar to rest gently behind your shoulders.

Push up to raise the bar out of the locked position.

Your core muscles will be engaged as you slowly squat down until your knees are at a 90 degree angle. Make sure you keep your head in a nice neutral position!

Hold for one to two seconds.

Push down with your heels and stand up again, squeezing your buttocks as you reach a standing position.