Smith Machine Hip Thrust
Set the Smith machine bar to a low height and sit on the floor with your upper back against a bench and the bar resting over your hips, using a pad for comfort. Plant your feet flat shoulder-width apart with knees bent. Unrack the bar, brace your core, and drive through your heels to extend your hips until your torso and thighs form a straight line, squeezing your glutes hard at the top. Lower under control along the fixed bar path until your hips are just above the floor, then repeat.
GLUTES · LOWER BODY
How it is executed
- Set the Smith machine bar to a low height and sit on the floor with your upper back against a bench and the bar resting over your hips, using a pad for comfort.
- Plant your feet flat shoulder-width apart with knees bent.
- Unrack the bar, brace your core, and drive through your heels to extend your hips until your torso and thighs form a straight line, squeezing your glutes hard at the top.
- Lower under control along the fixed bar path until your hips are just above the floor, then repeat.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus maximus
- Equipment
- Smith machine
- Movement pattern
- Lower body
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Glossary and calculators
Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.Relative intensityRelative intensity is a set's load expressed as a percentage of the 1RM for that lift, rather than in kilos.Price per sessionHow much to charge per session
