Exercise Instructions:

  1. Lie flat on the floor underneath a Smith machine.
  2. Position the bar two or three notches up to give yourself room to grab hold of the bar (see video).
  3. Take an overhand-grip of the bar. This is important, because an underhand-grip wouldn’t allow you to push into the bar to control the rep anywhere near as much.
  4. Push your hands into the bar, now tighten your abs and draw your legs up and back, in an arc-like manner, until your butt comes off the floor and your knees are close to your chest.
  5. Control the negative (lowering) phase of the rep, don’t just drop down.

Muscles Worked: