Smith Machine Hip Thrust

Instructions

1. Set the Smith machine bar low, load it with a pad, and rest your upper back across a bench placed perpendicular to the bar.
2. Position the bar over your hips, bend your knees, and plant your feet flat on the floor.
3. Brace your core and push your hips down against the pad to set up.
4. Inhale, then drive through your heels to raise your hips until your torso and thighs align, squeezing your glutes at the top.
5. Lower your hips under control back toward the floor and breathe in before the next rep.