Recommendations: 1-3 Sets, 10-15 Reps
Set up a Smith Machine with the bar at the lowest level (just above the floor). Lie on an exercise mat with your lower back pressed against the floor and your head almost touching the Smith Machine bar. Grasp the bar with your hands. Hold your legs straight out with the knees straight and point your toes. This is the starting position. Slowly, pull your right knee towards your chest until your glutes start coming off the floor. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Slowly, pull your left knee towards your chest until your glutes start coming off the floor. Exhale during this movement. Slowly return to the starting position. Inhale during this movement. Repeat for the recommended number of repetitions.
Step 1
Set up a Smith Machine with the bar at the lowest level (just above the floor). Lie on an exercise mat with your lower back pressed against the floor and your head almost touching the Smith Machine bar. Grasp the bar with your hands. Hold your legs straight out with the knees straight and point your toes. This is the starting position.