Exercises/Glutes/Smith Machine Hip Thrust

Smith Machine Hip Thrust

GlutesCompoundLegsSmith MachineIntermediate

Hip thrust with the guided Smith bar, which stabilizes the bar path and lets you focus on hip extension with heavy loads.

How to perform

1.Rest your upper back on a bench under the Smith bar.
2.Place the bar over your hips with a pad.
3.Feet planted and knees at about 90 degrees.
4.Drive through your heels, extending the hips all the way up.
5.Lower under control without releasing glute tension.

Common mistakes

●Not reaching full hip extension
●Hyperextending the lower back at the top
●Pushing through the toes
●Placing the feet too far forward and losing the glutes

Proper technique

Tuck your chin and look forward to avoid arching the neck. Fully extend the hips, squeezing the glutes at the top. Drive through the heels with vertical shins at the top.

Variants

Other exercises that work the same primary muscle.

Barbell Hip Thrust

Glutes

LegsCompoundBarbell

Intermediate

Hip Thrust (Dumbbell)

Glutes

LegsCompoundDumbbell

Beginner

Donkey Kick

Glutes

LegsIsolationBodyweight

Beginner

Cable Glute Kickback

Glutes

LegsIsolationCable

Beginner

muscle map

primary

secondary

Primary

Gluteus maximus

Secondary

Hamstrings
Quadriceps
Core

Exercises/Glutes/Smith Machine Hip Thrust

Smith Machine Hip Thrust

GlutesCompoundLegsSmith MachineIntermediate

Hip thrust with the guided Smith bar, which stabilizes the bar path and lets you focus on hip extension with heavy loads.

How to perform

1.Rest your upper back on a bench under the Smith bar.
2.Place the bar over your hips with a pad.
3.Feet planted and knees at about 90 degrees.
4.Drive through your heels, extending the hips all the way up.
5.Lower under control without releasing glute tension.

Common mistakes

●Not reaching full hip extension
●Hyperextending the lower back at the top
●Pushing through the toes
●Placing the feet too far forward and losing the glutes

Proper technique

Tuck your chin and look forward to avoid arching the neck. Fully extend the hips, squeezing the glutes at the top. Drive through the heels with vertical shins at the top.