Smith Machine Leg Workout Plan

Exercise:

Instruction:

• Have the bar low enough to unrack from the sumo squat position. 
• Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat. 
• Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you). 
• Place your feet out (toes pointed out) and further than shoulder-width apart. 
• Unlock the bar off the rack and when you’re ready, SLOWLY start sitting back into a squat, sinking your hips to the floor, and pushing knees out.
• Squat as low as you can before exploding back up pushing through the heels and squeezing at the top.

2.) Smith Machine Staggered Stance Good Morning (each leg) 

Instruction:

• Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat. 
• Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you). 
• Stand staggered, one foot under your hip and the other foot slightly behind you. 
• Hold a tight arch in your back and hinge at the hips, bending forward with the weight until you feel a good stretch in the hamstring. 
• Keep the arch in your back and come up to start.
• Move to the other leg after reps are completed

Exercise:

3.) Smith Machine Curtsy Squat (each leg)

Instruction:

• Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat. 
• Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you). 
• Unlock the bar and with one foot planted, step with the other foot behind and lower down–a curtsy. 
• Push up through the heel and return to a neutral stance to repeat. 
• Move to the other leg after reps are completed.

Exercise:

4A.) Smith Machine Front Rack Squat

Instruction:

• Stand in a squat stance looking at the bar, with it slightly under shoulder height. 
• Raise your arms out and have the bar rest on top of your shoulders.
• Bend your arms back, gripping them with your fingers and palms facing up.
• Unlock the bar and bend at the knees, pushing your hips back, for your hips to reach parallel. 
• Drive back up, extending the hips and knees squeezing at the top.

Exercise:

4B.) Smith Machine Calf Raises

Instruction:

• Get a step or block to put on the floor under the bar. 
• Step up on the platform and have your heels off the platform.
• Get under the bar, placing it behind your neck, and let it rest on your shoulders. Like a back squat. 
• Grab the bar somewhat wider than your shoulders with an overhand grip (palms face you). 
• Unlock the bar, flexing your calves as you’re on your toes. 
• Slowly lower your heels down and return to start.

Exercise:

5.) Smith Machine Deadlift

Instruction:

• Have the bar at hip height. 
• Place your hands somewhat wider than your shoulders and on the bar with an overhand grip (palms face you).
• Keep your feet hip-width apart and slightly turned out. 
• Unlock the bar and bend at the hips, keeping the bar up against your legs. Hold your chest proud and keep your head and neck in a neutral position.
• Feel the stretch in your hamstrings and go as low as you can, reaching down your shins. 
• Start to push through your heels and extend your hips to return to the starting position, squeezing your glutes.

Exercise:

6.) Smith Machine Hip Thrust

Instruction:

• Get a bench (no higher than your knee), a pad for the bar, and lower the bar into a position where it will rest on your hips. 
• Sit on your butt with feet out and planted on the floor while resting your shoulders on the back of the bench.
• Place the bar on your hips, lean back on the bench, and press up with your hips to unlock the weight.
  *You may have to play with your feet position here, but make sure shins are verticle.
• Here, your hips will be parallel, shoulders are pressed into the bench for support, neutral spine and flat torso, and tuck your chin with eyes forward.
• Squeeze your glutes and lower the bar down.
  *Don’t jerk the weight up to repeat reps.