Smith machine hip thrust

Muscle group

Buttocks

Equipment

Smith machine

Primary muscles

Glutes

Secondary muscles

Hamstrings

1. Place a bench behind the Smith machine bar. Sit on the floor with your upper back resting against the bench and the bar over your hips.
2. Plant your feet shoulder-width apart. Lift your hips to unrack the bar.
3. Lower your hips with control, then drive through your heels to lift your hips back up, squeezing your glutes at the top.