How to perform it

1. 1

   Adjust the seat and footplate of the smith machine to a comfortable position.

2. 2

   Sit on the machine with your back against the backrest and your feet shoulder-width apart on the footplate.

3. 3

   Grasp the handles or sides of the machine for stability.

4. 4

   Push the footplate away from you by extending your legs, keeping your back against the backrest.

5. 5

   Pause for a moment at the fully extended position.

6. 6

   Slowly bend your knees and lower the footplate back towards you, returning to the starting position.

7. 7

   Repeat for the desired number of repetitions.

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