Smith Hip Thrust (Machine)

Also known as: Smith Hip Thrust (Machine).

Hip thrust with the upper back supported on a bench and a padded Smith-machine bar across the hip crease.

How to perform this exercise

1. Secure a stable bench behind the Smith machine and set the safety stops. Support the lower shoulder blades on the bench edge and pad the bar over the hip crease.
2. Plant both feet and hold the bar with both hands to prevent it rolling. Start with the hips lowered and knees bent.
3. Drive the hips upward until torso and thighs form roughly one line. Keep the ribs down and chin gently tucked without arching the lower back.
4. Lower the hips smoothly. Rotate the bar into its hooks after the set before moving out from underneath.