18 Reasons Why You NEED To Lift Weights, Especially If You’re a Woman. You WON'T get big...you'll get small, and compact, and lean, and toned and all of those other things you dreamed you were. It's quite attainable -- high rep weight-lifting on top of consistent cardio and a clean diet is the key.
Standard smith machine sumo squats .. Make sure your feet are about 15 inches in front of the bar (kinda leaning back on the bar) .. This allows your spine to stay in line as you drop your #butt down to the floor. Toes pointed out and very wide stance with these .. Squeeze HARD at the top .. About to do these myself!!