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Hip Thrust (Smith Machine)

Machine Primary: Glutes Secondary: Adductors, Hamstrings, Quadriceps

Step-by-Step Instructions

Set the Smith machine bar to a low position, enough to be able to tuck underneath.
Load the bar appropriately and place a pad to prevent hip discomfort.
Position a flat gym bench parallel or perpendicular to the bar at an approximately one-foot distance (tweak the setup to find your ideal position).
Sit on the floor and lean back to position your shoulder blades on the bench. The bar should be directly over your hips.
Bend your knees and plant your feet on the floor.
Grab the bar, push your hips against the pad, and engage your abs.
Breathe in and push through your heels to raise your hips toward the ceiling until they align with your knees and upper body. Exhale at the top.
Slowly lower your buttocks to the floor as you breathe in.

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