Instructions:
- 1Set the bar on a Smith machine to a height that is just below your waist
- 2Kneel in front of the machine, and secure the back of your shoulders underneath the bar
- 3Push your hips forward and squeeze your glutes at the top of the movement
- 4Lower your body by bending at the hips
- 5Keep your spine neutral throughout the movement
Tips:
- Keep your knees bent at a 90 degree angle during the movement
- Your glutes should be doing the work not your lower back
- Avoid arching your back during the thrust
- Breathe out as you thrust your hips forward and inhale as you lower your body