Description
Unilateral movement to strengthen glutes and hip stability.
01 · Setup
Set up the movement
- Adjust the starting height and safety of the Smith machine.
- Frontal pelvis and covered torso.
- Front knee aligned with toes.
- Weight distributed mainly on the active leg.
- Adjust the supports to stay aligned from start to finish.
02 · Execution
Perform the rep
- Descend under control without losing knee alignment.
- Push hard on the front foot to come up.
- Contract the glutes at the top then continue cleanly.
Technique cue
Push with the front leg and keep the pelvis stable.
Common mistakes- knee that pulls inward
- collapsing torso
- excessive rear leg drive
- inconsistent range of motion
- force an range of motion beyond your mobility
Safety notes
Risks of poor execution
- The guided trajectory reduces lateral instability.
- A forced range of motion can still overload the joints.