Exercise #3: Kneeling Squat
The kneeling squat is an interesting exercise. It’s not exactly a squat—you’re starting on your knees, so really it’s just your upper legs going through the squatting movement, with limited help from your lower legs and knees.
There are TONS of leg-focused exercises you can do with a Smith Machine. Here is a guide to six killer leg exercises you can do with your Smith Machine.
But that helps to place all the focus squarely on your glutes (with a bit of help from your hamstrings). Following the correct form will max out glute training and all but eliminate your lower back from the equation.
