Smith Machine Hip Thrust

How to do it

1. Sit on the floor with your upper back against the long side of a bench and the Smith machine bar across your hips, using a pad for comfort.

2. Bend your knees and plant your feet flat, roughly hip width apart. Unrack the bar. This will be your starting position.

3. Drive through your heels and squeeze your glutes to lift your hips until your thighs are parallel to the floor and your shins are vertical.

4. Hold the top for a count, then lower your hips under control without letting them touch the floor.

5. Keep your chin tucked and your ribs down so the work stays in your glutes.