Okay guys, these are Smith Machine Reverse Lunges. So what I want you to do, rack your un-rack the Smith Machine in a case standing so you're right at the center and all you're doing is you're performing a reverse lunge. So say your strongest leg is your right leg which mine is. I'm going to step back first in my right leg so I'm using the left leg first, a left leg first, stepping back, getting arm and hip so you're knee as in line with your hips. So that's how deep I want you to get. And then you're driving up with your front leg rather than pushing off your back leg. Okay, so you're driving up the front leg, okay? Coming up and squeezing the bum of the slap I'm going to show you with the other leg. Stepping back, knee stays stable so we're not keeping the knee in, okay? And then you're driving up with the front leg, okay? One more time stepping back, controlling, deep, driving up with the front leg, the chest stays up the entire time. That goes as the Smith Machine refers to lunge.