Smith machine hip thrust

How to do this exercise

1. Step:1 Adjust the hip thrust machine so that the backrest and foot support are adapted to your body shape.
2. Step:2 Sit on the machine seat with your upper back resting against the backrest provided for this purpose.
3. Step:3 Place your feet on the platform, shoulder width apart, heels firmly planted.
4. Step:4 Position the resistance belt or pad across your hips and make sure it is properly locked.
5. Step:5 Grasp the side handles to stabilize your upper body.
6. Step:6 Engage the abs and glutes, then push through the heels to elevate the hips.
7. Step:7 Raise until the trunk and thighs are aligned, strongly contracting the glutes.
8. Step:8 Pause briefly in the top position, without excessively arching your lower back.
9. Step:9 Slowly lower your hips in a controlled manner to the starting position.
10. Step:10 Repeat for the desired number of repetitions.