Smith Machine Staggered Stance Hip Thrust
The Smith hip thrust with one foot a step further out than the other; the fixed bar keeps the load level while one leg does most of the driving.
How to do it
Setup
Upper back on a bench, the padded Smith bar across the hips, one foot under the knee, the other further out.
Steps
- Unhook the bar and press up mainly through the foot under the knee.
- Lock the hips out level under the bar.
- Rack the bar, then swap the stagger for the next set.
Common mistakes
Far leg doing half the work: it only steadies. Bench creeping back under the load: brace it against the machine's frame. Short lockout on the far side: the hips finish level.
Breathing
Exhale driving, inhale lowering.
