<p>&nbsp;</p>
<ul>
<li>Set the barbell on the Smith machine at thigh level.</li>
<li>Stand with your feet shoulder-width apart, positioning yourself under the barbell so it rests comfortably across your upper back.</li>
<li>Grasp the barbell with a grip slightly wider than shoulder-width, using an overhand grip or mixed grip (one palm facing up, one palm facing down).</li>
<li>Step back from the barbell and position your feet hip-width apart with your toes pointing slightly outward.</li>
<li>Keep your chest up, back straight, and core engaged throughout the movement.</li>
<li>Hinge at the hips and lower your torso by bending at the waist while keeping your legs straight or slightly bent.</li>
<li>Push your hips back and maintain the barbell close to your legs as you lower it towards the ground.</li>
<li>Lower the barbell until you feel a stretch in your hamstrings or until it is just below your knees.</li>
<li>Reverse the movement by driving your hips forward and returning to the starting position.</li>
<li>Squeeze your glutes at the top of the movement.</li>
<li>Repeat for the desired number of repetitions, ensuring controlled and smooth movement throughout.</li>
</ul>
<p>&nbsp;</p>