Hip Thrust with Smith Machine

• Set up the barbell in the Smith machine at about hip height. Add enough weight plates to each side to provide sufficient resistance.

• Sit on the floor with your upper back against the bench. Place a pad or towel on the bench for comfort if needed.

• Position your shoulders directly under the bar and grab it with an overhand, shoulder-width grip. Engage your core.

• With your feet flat on the floor, drive through your heels to lift your hips up, keeping your back straight and chest up. Squeeze your glutes at the top.

• Lower back down with control, stopping just before your glutes touch the floor. Don't let your hips fully rest on the floor between reps.

• Keep your knees bent at 90 degrees throughout the movement. Avoid locking out your knees at the top.

• Make sure to thrust your hips straight up and down. Don't allow your pelvis to tilt or hips to shift side-to-side.

• Breathe out as you lift up, breathe in as you lower down. Go at a controlled pace.

• Keep your chin tucked, core braced, and maintain a neutral spine throughout. Do not overarch your lower back.