This is my new “love to hate” leg exercise.  It’s not easy, but nothing worthwhile is, right?  Here I have two 10 pound plates on the Smith Machine.  I recommend performing this exercise at least once with no weights to get down the proper form.  Add weight gradually as you may not feel it now, but believe me, your bum will feel it the next day.

This exercise hits that oh so difficult area between your buttocks and your hamstrings.

Stand with the bar of the Smith Machine resting on your shoulders, feet should width apart.  Your feet should be far enough in front of you that when you squat your knees don’t go over your toes.  You want your squat to go past 90*, aim for your bum being parallel to your ankles, squatting as deep as you can.  This is why you don’t want a lot of weight, getting down is easy, it’s getting up that’s the hard part!


Add this move to your existing leg routine, you won’t regret it.  You can do it one of two ways

perform 3 sets of 12-15 reps with 60 seconds rest between each set


perform 4 sets of 10 reps with 30 seconds of rest between each set