Smith Machine Hip Thrust

Starting position

• Upper back against the edge of the bench, Smith machine bar over the hips (with a pad).
• Feet hip-width, knees bent.

Execution

• Drive the hips up until the upper body is horizontal, unhook the bar.
• Lower under control, squeeze the glutes at the top.
• At the end, hook the bar back in.

Common mistakes

• Arched back.
• No pad.
• Knees caving in.