How to do it
Keep your chin tucked and eyes fixed forward throughout each rep.
- 1
Position the Smith machine barbell at hip level and sit on the ground with your back against a bench.
- 2
Roll the bar over your hips and place your feet flat on the floor, shoulder-width apart.
- 3
Drive through your heels to lift your hips upward, fully extending your hips.
- 4
Pause and squeeze your glutes at the top, then slowly lower your hips back to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Drive through your heels and squeeze your glutes at the top of the movement for maximum glute activation.
Common mistakes
- ✕Hyperextending the lower back at the top
- ✕Letting the knees collapse inward
- ✕Resting at the bottom between reps