If you know how to use a smith machine, it can be a great tool in your workout toolbox. And these are some of my favorite ways to utilize this great piece of equipment. Make sure to SAVEbr br 8-12 reps x 4 setsbr br 1. Squat to calf raisebr br 2. Reverse froggers presses 3. Exaggerated hip hikes with abductionsbr br 4. Skater squatsbr br 5. Nordic hamstring curlsbr br 6.