Hip Thrust (Smith Machine)

How to Perform Hip Thrust (Smith Machine)

1. 1

   Add the appropriate amount of weight and sit on the floor with your upper back against a bench under a Smith machine bar.

2. 2

   Position the bar across your hips using a pad for comfort and plant your feet flat on the floor.

3. 3

   Engage your abs and take a breath.

4. 4

   Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees and exhale.

5. 5

   Slowly lower your hips back down and breathe in.

6. 6

   Repeat for the desired number of repetitions, then rack the bar.