Single-Leg Hip Thrust (Smith Machine)

Form Cues

• Set up like a regular Smith machine hip thrust: shoulder blades on a bench, bar across your hips.

• Plant one foot firmly on the floor with the shin roughly vertical at the top.

• Lift the other foot off the floor — either extend it straight out or bend the knee and hold it up.

• Drive through the planted foot to extend the hips until your torso and thigh form a straight line.

• Squeeze the glute hard at the top and hold for a second.

• Lower with control back to the starting position.

• Keep your core braced and avoid rotating the hips — the Smith machine helps but you still need to stay level.

• Complete all reps on one side before switching.