Smith-Machine Lateral Step-Up

- Weight plates (optional for added resistance)
- Bench or sturdy step platform
1. Setup:
- Position yourself in front of the Smith machine. Adjust the barbell to a comfortable height that is at shoulder level.
- Place a bench or step platform beside the Smith machine, ensuring it is stable.

2. Starting Position:
- Stand with your feet hip-width apart. Face the Smith machine with your arms extended to grip the barbell.
- If using weights, load them onto the barbell as needed, ensuring they are secure.

3. Engaging Your Core:
- Engage your core and maintain a straight posture. Your head should be up and back straight.

4. Step Up:
- Shift your weight onto your right foot and step up onto the bench with your right foot. Push through your heel to raise your body onto the bench.
- As you lift, keep your left foot off the bench.

5. Balance:
- At the top, your right leg should be straight, and your left leg should be suspended above the ground. Maintain balance and stability.

6. Return:
- Slowly lower your left foot back down to the ground. Return your right foot to the floor, setting it down gently.
- This counts as one repetition.

7. Repeat:
- Perform the desired number of repetitions on the right side before switching to the left side.
- Ensure to maintain proper form throughout; avoid leaning too far to one side or using momentum.

8. Cool Down:
- After completing both sides, take a moment to stretch your legs and lower back to prevent stiffness.

Tips:
- Start with no weight if you're new to this exercise, then gradually increase the load as you become more comfortable.
- Focus on a slow and controlled movement to ensure muscle engagement and prevent injury.