1 - Set up a bench horizontally and position the Smith machine bar at an appropriate height above the bench.
2 - Sit on the floor with your upper back resting against the edge of the bench, feet flat on the floor at hip-width apart and knees bent.
3 - Roll the bar over your hips and apply a pad or folded mat to the bar for comfort. Unrack the bar by rotating it to release the safety hooks.
4 - Drive through your heels and thrust your hips upward by squeezing your glutes, lifting the bar in a controlled motion until your body forms a straight line from shoulders to knees.
5 - Hold the top position for 1-2 seconds, ensuring maximum glute contraction at the peak.
6 - Lower your hips back down in a controlled manner toward the floor without fully resting, then immediately drive back up for the next repetition.
7 - Re-rack the bar by rotating it back onto the safety hooks upon completing your set.
