These are a killer!!! Smith Machine Single Leg Deadlifts 4x15 (each leg) TIP Nice and controlled movement on this one guys. Let the weight help you on the way down really focusing on the stretch in your hamstring, once you feel that stretch bring the bar back up and trust threw your hips. And as always SQUEEZE!!

These are a killer!!! Smith Machine Single Leg Deadlifts 4x15 (each leg) TIP Nice and controlled movement on this one guys. Let the weight help you on the way down really focusing on the stretch in your hamstring, once you feel that stretch bring the bar back up and trust threw your hips. And as always SQUEEZE!!

Smith machine donkey kicks. These are great but you need a larger range of motion than this article states. Extend your leg all the way up!

Smith machine donkey kicks. These are great but you need a larger range of motion than this article states. Extend your leg all the way up!

Video – Workout and Exercises on a Smith Machine Women

Video – Workout and Exercises on a Smith Machine Women

Smith machine curtsey lunge with knee up. Bend knees and drop like you would a regular lunge, but instead bring back leg to the opposite side - like a curtsey. As you lift leg back up, squeeze core and lift knew to chest . Repeat for full set and switch legs . -  Hashtag #Gym_videos and @ us in your captions for a possible feature.  IG|@leanmachine21

Smith machine curtsey lunge with knee up. Bend knees and drop like you would a regular lunge, but instead bring back leg to the opposite side - like a curtsey. As you lift leg back up, squeeze core and lift knew to chest . Repeat for full set and switch legs . - Hashtag #Gym_videos and @ us in your captions for a possible feature. IG|@leanmachine21

Cable station: my visual workout created at WorkoutLabs.com • Click through to customize and download as a FREE PDF! #customworkout

Cable station: my visual workout created at WorkoutLabs.com • Click through to customize and download as a FREE PDF! #customworkout

Sometimes exercises are more effective when done in combination with other exercises .. Smith Machine Donkey Kicks into a Smith Machine 1-Legged Hip Thrust.. Perform the donkey kick on one leg (10-15 reps), flip around and go right into the hip thrust with that same leg on the ground (15-18 reps) and SQUEEZE your butt as you lift your hips off the ground.. Complete glute burnout .. @conqherfitvideos @squatvideos @squatguide @squatgirlsguide @squatpage @squatadvice @legworkout @legvid...

Sometimes exercises are more effective when done in combination with other exercises .. Smith Machine Donkey Kicks into a Smith Machine 1-Legged Hip Thrust.. Perform the donkey kick on one leg (10-15 reps), flip around and go right into the hip thrust with that same leg on the ground (15-18 reps) and SQUEEZE your butt as you lift your hips off the ground.. Complete glute burnout .. @conqherfitvideos @squatvideos @squatguide @squatgirlsguide @squatpage @squatadvice @legworkout @legvid...

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