Strength / Smith Machine
A hip hinge with the Smith machine bar resting on the upper back, bending forward at the hips against a fixed bar path to load the hamstrings and the spinal erectors.
Smith Machine
beginner
compound
Set the bar at upper-back height, step under it and settle it across your traps, then unrack it with your feet about hip-width apart.
Soften your knees slightly and keep them there -- this is a hinge, not a squat.
Push your hips straight back and let your torso tip forward, keeping your back flat and your head in line with your spine.
Stop when you feel a strong stretch in your hamstrings, with your torso somewhere near parallel to the floor.
Drive your hips forward to stand back up, squeezing the glutes at the top, and repeat for the desired reps.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
