Smith Machine Hip Thrust
The hip thrust under the Smith bar, which holds the path and racks itself between sets.
How to do it
Setup
Upper back on a bench under the Smith bar, padded bar over the hips, feet planted.
Steps
- Unhook and drive the hips to full extension.
- Squeeze at the top.
- Lower with control; the rails rack it in one twist.
Common mistakes
Bench sliding: anchor it against the rails' base. Bar rolling without a pad: pad always. Short lockouts: the straight line is the rep.
Breathing
Exhale driving, inhale lowering.
