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.
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
- Strength · Hypertrophy
