A hinge movement performed on a Smith Machine targeting the lower back, hamstrings, and glutes.
- +Provides stability and control
- +Good for targeting posterior chain
- +Adjustable resistance
- –Fixed movement path
- –Risk of lower back strain if form is poor
This exercise targets:
–
Lower Back
Hamstrings
Hamstrings
Adductors
–
Glutes
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set the bar on the Smith at mid-chest height; place it across your upper traps
- Stand with feet hip-width, toes slightly out, bar over mid-foot; hands just outside shoulders
- Unlock the bar; keep a slight knee bend and a tall, braced torso
- Hinge your hips back, sending butt behind you; keep a neutral spine and eyes forward/down
- Lower until you feel strong hamstring tension while the bar stays over mid-foot
- Drive hips forward to stand tall, squeezing glutes; keep core tight
- Breathe: inhale to brace before lowering, exhale as you stand
- Start light; use safety stops; avoid rounding your back or bending at the knees too much