Smith Machine Hip Thrust-
1. Sit on the floor with your back against the Smith Machine. Place the barbell in the Smith Machine at the desired height and make sure it is secure. 2. Position your feet and legs so that your knees form a 90-degree angle and your feet are flat on the floor. 3. Place your arms on either side of the barbell and grip the bar firmly. Make sure your back is straight and your shoulders are back and down.
1. As you exhale, press through your feet and lift your hips up as far as possible. 2. Squeeze your glutes and hold the position for a few seconds. 3. As you inhale, slowly lower your hips back to the starting position.
1. Exhale as you press through your feet and lift your hips up. 2. Inhale as you slowly lower your hips back to the starting position.
1. Make sure your back is straight and your shoulders are back and down throughout the entire exercise. 2. Do not round your back or arch it. 3. Do not over-arch your neck. 4. Do not let the barbell roll up and down your body. 5. Do not use momentum to lift the barbell.