Instructions:

1. Set up the smith machine with the bar at hip height.
2. Stand with your feet shoulder-width apart, toes pointing slightly outward.
3. Bend at the hips and knees, keeping your back straight and chest up, and grip the bar with an overhand grip slightly wider than shoulder-width apart.
4. Engage your core and lift the bar by extending your hips and knees, keeping the bar close to your body.
5. Stand up straight, fully extending your hips and knees.
6. Lower the bar back down by bending at the hips and knees, maintaining control and keeping your back straight.
7. Repeat for the desired number of repetitions.