Elevação de Quadril na Smith Machine

Como executar

1. Set a bench perpendicular to the Smith bar; bar lined up over your hips. Use a hip pad
2. Upper back on bench edge; feet hip-width with shins near vertical at the top
3. Set safety stops just below your lockout
4. Place bar in the hip crease and hold it lightly for control
5. Tuck your pelvis slightly, brace your core, and keep your chin tucked
6. Drive through your heels to lift hips until torso and thighs form a straight line; squeeze glutes
7. Lower under control until hips are just above the floor; keep knees tracking over toes
8. Avoid arching your lower back or pushing through toes; no bouncing or momentum