<ul>
<li>Adjust the seat to a comfortable position with back support.</li>
<li>Load the desired weight onto the Smith machine bar.</li>
<li>Position your feet shoulder-width apart on the platform.</li>
<li>Unlock the safety by rotating the bar handles forward.</li>
<li>Lower the bar slowly by bending your knees until they form a 90-degree angle.</li>
<li>Push the bar upward by extending your legs fully.</li>
<li>Lock the bar safely by rotating the handles back after completing the set.</li>
<li>Repeat for the desired reps with controlled movements.</li>
</ul>
<p>&nbsp;</p>