Stand in front of a flat bench inside a Smith machine, front edge of bench under bar. Hold bar across shoulders with an overhand grip, hands slightly more than shoulder-width apart, feet about a foot and a half ahead of bar, hip-width apart. Contract abs and lower hips until thighs are almost parallel to floor.

Straighten legs and repeat for 1 set. Then, move feet under bar and separate legs wider than hip-width, turning knees and toes out 45 degrees. Bend knees in a plié squat until thighs touch bench. Straighten legs and repeat for 1 set. Starting weight: 0–25 pounds on each side, depending on machine. Strengthens quadriceps, hamstrings and buttocks; abs and back extensors work as stabilizers.