1 - Set the barbell on the Smith machine to approximately shoulder height and load it with the desired weight.
2 - Step under the bar and position it across your upper traps, gripping the bar with both hands slightly wider than shoulder-width apart.
3 - Unrack the bar by rotating it forward and step one foot forward into a staggered lunge stance, keeping your torso upright.
4 - Lower your back knee toward the floor in a controlled manner, bending both knees to approximately 90 degrees, ensuring your front knee stays aligned over your front foot.
5 - Drive through the heel of your front foot to push yourself back up to the starting position.
6 - Complete all reps on one leg before switching, or alternate legs for each repetition.
7 - Once finished, step back under the bar and rotate it to re-rack it safely.
