Smith Machine Squats

Stand with the padded bar across your shoulders. Place your feet hip- to shoulder-width apart and keep your knees soft. Raise the bar off the support to free it from the safety lock and, keeping your back straight and eyes forward, squat until your thighs are almost parallel to the floor. (Again, be sure your knees don’t jut out over your toes.) Hold, then use your legs – not your back – to press back to standing. Repeat.

Sex and strength appeal: Squats forge steely pedal pushing and shapely hamstrings that will dust your skinny pals.

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