How to do it
Keep your planted knee stacked directly under your hip throughout the press.
- 1
Position yourself on all fours beneath the bar of a Smith machine.
- 2
Place one foot under the bar, keeping your knee bent at 90 degrees.
- 3
Press your foot up and back, extending your hip against the weight.
- 4
Squeeze your glutes at the top of the movement.
- 5
Lower your knee back to the starting position without touching the ground.
- 6
Repeat for the desired number of repetitions before switching legs.
Expert tip
Keep your core tight and focus on a full range of motion to fully activate your glutes without arching your back.
Common mistakes
- ✕Arching the lower back during the press
- ✕Pressing the foot straight up not back
- ✕Resting the knee on the ground between reps