Sit on floor with upper back against a bench and position barbell across hips (use a pad for comfort if needed). Roll barbell ...

back squat — fitness enthusiasts sometimes debate ... Position yourself under the bar of the Smith machine. Place the bar across your upper back. Stand with your feet shoulder-width apart.

Elevate your back foot on a bench and use the Smith machine for Bulgarian split squats. This setup ensures stability while you work on your quads, glutes, and core. Carnation also recommends ...