Smith machine hip thrust

Muscles worked

You need

How to do it

1. Sit on the ground with a bench behind you. Have the bar over your legs just above your hips.
2. Lean back against the bench so that your shoulders are resting upon it, stretch your arms out to either side using the bench as support.
3. Raise the weight by driving through your feet and extending your hips upwards. Support the weight with your shoulders and feet.
4. Slowly extend as far as you can, and then slowly return to the starting position.