HIP THRUSTERS (SMITH MACHINE)
The barbell hip thrust with bench increases strength and power in the hamstrings and glutes. The exercise also improves stability throughout the core and lower back.
Lie with your upper back supported on a bench and your feet planted on the floor in front of you. Hold the bar across your hips. Lower your hips down so your glutes almost come in contact with the floor. Pressing through your heels and squeezing your glutes, return the barbell to the start position.
Remember to push through the heels, not the ball of the foot. Squeeze the glutes and pause for 1 second at the top. Do not hyperextend the neck — keep your head in place.