Smith-Machine Ka Glute Bridge

Setup

• Place a bench perpendicularly to the Smith machine bar.

• Position a step or platform roughly 1-2 feet in front of the bench to rest your feet on for proper depth.

• Sit on the floor with your upper back resting against the center of the edge of the bench.

• Position the Smith machine bar across your hips. It is highly recommended to use a bar pad for comfort.

Execution

1. Plant your feet firmly on the platform so that your shins are approximately vertical when you reach the top of the movement.

2. Unlock the Smith machine bar.

3. Drive through your heels to lift your hips upward, extending your hips fully toward the ceiling.

4. At the top of the movement, squeeze your glutes hard. Your torso should be parallel to the floor, and your knees should form a 90-degree angle.

5. Lower your hips slowly back toward the starting position, maintaining control throughout the lowering phase.

6. Pause briefly at the bottom without letting your butt rest completely on the floor, and repeat for the desired number of repetitions.