Smith Machine Hip Thrust
Primary Equipment
Smith machine
Smith machine
Secondary Equipment
Weight plates
Flat Bench
Weight plates
Flat Bench
Instructions
- Position your upper back on a bench and the Smith machine bar across your hips
- Place your feet flat on the floor, hip-width apart, with knees bent at 90 degrees
- Unlock the bar and lower your hips towards the floor in a controlled manner
- Drive through your heels to lift your hips, squeezing your glutes at the top
- Return to the starting position slowly
Tips
- Keep your core engaged throughout the movement
- Avoid arching your lower back excessively
- Focus on glute activation, not just lifting the weight
- Use a pad on the bar for comfort
Target Muscle
Primary
Secondary
