Description
Single-leg movement to strengthen the glutes and hip stability.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your pelvis facing forward and trunk braced.
- Align your front knee with your toes.
- Keep most of your weight on the working leg.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower under control without losing knee alignment.
- Push firmly through your front foot to rise.
- Contract your glutes at the top, then continue with controlled repetitions.
Technique cue
Push with your front leg and keep your pelvis stable.
Common mistakes- letting the knee collapse inward
- letting the torso collapse
- pushing excessively with the rear leg
- using an inconsistent range
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.