Smith Machine Romanian Deadlift

How to do it

1. Set the bar in a Smith machine at about hip height. Grip it just outside your thighs with your palms facing you and unrack it.

2. Stand with your feet hip width apart, knees slightly bent, and the bar against the front of your thighs. This will be your starting position.

3. Push your hips back and lower the bar down the front of your legs, keeping your back flat and the bar close to your body.

4. Stop when you feel a strong stretch in your hamstrings, usually around mid shin.

5. Drive your hips forward to stand back up, squeezing your glutes at the top.

6. Your knees stay in the same slightly bent position the whole time. Bending them further turns this into a squat.