Smith-Machine Staggered-Stance Hip Thrust

Position a flat bench parallel to a Smith machine and sit on the floor with your upper back resting against the edge of the bench.

Roll the loaded Smith machine bar over your hips and place your feet firmly on the floor, staggering one foot slightly forward with your heel down and your other foot up on its toes for balance.

Unrack the bar by rotating it, brace your core, and drive through the heel of your primary working foot to lift your hips upward.

Squeeze your glutes hard at the top until your torso and thighs form a straight line, keeping your chin tucked.

Lower your hips back down in a controlled motion just above the floor before starting the next repetition.