Strength / Smith Machine
A hip thrust with the bar running in the Smith machine guides, so the load travels in a fixed vertical line across the hips while the shoulders stay supported on a bench.
Smith Machine
beginner
compound
Set a flat bench inside the Smith machine, parallel to the bar and positioned so the bar will sit over your hip crease.
Set the bar low enough that you can get under it while seated on the floor, then sit with your upper back against the bench.
Roll the bar over your hips, pad it if you need to, and unhook it with your feet flat and about hip-width apart.
Drive through your heels and extend your hips until your thighs and torso form a straight line, squeezing the glutes at the top.
Lower your hips under control until they are just off the floor, and repeat for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
