Core Workouts With Smith Machine

Core-focused workouts centered on bracing-heavy smith-machine patterns plus trunk machine and floor work, with realistic load guidance, clear RIR targets, and simple progression.
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Workout 1

4 exercises10 sets

Core Workouts With Smith Machine Template

Quadriceps, Hamstrings, Glutes, Abdominals

A core template pairing smith-machine bracing work with trunk flexion, rotation, and anti-extension training for balanced trunk strength.

  1. 1
    Smith Machine Squat (Bracing Emphasis)
    anatomy
    anatomy
    1Exercise

    Smith Machine Squat (Bracing Emphasis)

    Rest 2m 30s

    • 18 reps x 40 kgRIR 3
    • 28 reps x 40 kgRIR 2
    • 38 reps x 40 kgRIR 1

    Brace 360 degrees before descent, keep tempo controlled, and stop the set when trunk position degrades.

  2. 2
    Machine Crunch
    anatomy
    2Exercise

    Machine Crunch

    Rest 1m 30s

    • 112 reps x 25 kgRIR 3
    • 212 reps x 25 kgRIR 2
    • 312 reps x 25 kgRIR 1

    Initiate with ribcage down and posterior pelvic tilt; avoid pulling with arms.

  3. 3
    anatomy
    3Exercise

    Machine Torso Rotation

    Rest 1m 30s

    • 110 reps x 15 kgRIR 3
    • 210 reps x 15 kgRIR 2
    • 310 reps x 15 kgRIR 1

    Move from trunk, not momentum. Pause briefly at end-range and keep breathing controlled.

  4. 4
    Plank
    anatomy
    4Exercise

    Plank

    Rest 1m

    • 145s

    Posterior pelvic tilt, glute squeeze, and steady nasal breathing. Stop if lumbar extension appears.