• Set up Smith machine with the bar on your traps in a split stance position, with one foot in front and one foot in the back. This is your starting position.

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• Descend by flexing both knees simultaneously and slowly lower your body until the back knee is just off the ground and directly beneath the hip.

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• Drive through the front foot and extend the knee as you return to the starting position.

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• Repeat for the desired number of repetitions.