Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Set the Smith machine bar low. Stand facing the machine, one foot under the bar, knee slightly bent. Grip the frame for support. Engage your core, extend your leg backward, pushing the bar with your foot. Fully extend your leg, squeezing your glutes. Slowly return to the start, controlling the movement. Repeat on the other leg.
Maintain a slight bend in your standing leg for stability. Squeeze your glutes throughout the movement. Keep your core engaged. Avoid momentum; control the movement.
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