Kneeling Squat Smith Machine
This exercise strengthens the glutes, legs, core and the back.
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Place your knees and shins right beneath the bar.
Set the Smith bar so that it's at shoulder height when you're in a high kneeling position.
Squeeze your glutes, and then lower your hips down until they touch your calves.
Pause for a split second and then forcefully thrust your hips forwards, squeezing your glutes hard to complete the rep.
Repeat for the desired number of reps.