Smith Machine Glute Bridge

How to do it

1. Set the bar in a Smith machine low, just above your hips when you are lying down.

2. Lie on the floor under the bar with your knees bent and your feet flat, roughly hip width apart. Position the bar across your hips, using a pad for comfort.

3. Unrack the bar. This will be your starting position.

4. Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from knees to shoulders.

5. Hold the squeeze for a count, then lower your hips back toward the floor under control.

6. Keep your chin tucked and your ribs down. Arching your lower back turns this into a back exercise.