Kneeling Squat Smith Machine

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.