Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set the Smith machine bar to shoulder height. Stand under the bar, feet shoulder-width apart, bar across your upper back. Grip the bar slightly wider than shoulder-width. Unlatch and step out from under the safety stops. Engage your core, chest up, and lower your body by bending at hips and knees. Descend until thighs are parallel to the ground, knees tracking over toes. Pause briefly. Push through your heels to return to the starting position, fully extending hips and knees. Repeat.
Maintain a straight back and lifted chest. Ensure knees track over toes. Engage your core for stability. Adjust foot placement for full range of motion. Control speed for muscle engagement and injury prevention. Use a spotter or safety stops with heavy weights.
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