Smith Hip Thrust Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Smith machine
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6
- Alternate Names
- Smith Machine Hip Thrust
Visualised Target Muscle Groups
Front
Back
How to: Smith Hip Thrust
- Set the barbell to a comfortable height on the Smith machine.
- Sit on the ground with your upper back resting against the bench.
- Roll the barbell over your hips and position it for support.
- Plant your feet firmly on the ground, shoulder-width apart.
- Lift your hips by pushing through your feet until your body forms a straight line from shoulders to knees.
- Pause for a moment at the top, ensuring you squeeze your glutes.
- Lower back down to the starting position and repeat.
Common Mistakes
- Overextending the back during the thrust.
- Letting the knees cave in during the motion.
- Not reaching full hip extension at the top.
Modifications
- Perform the exercise with just body weight for reduced difficulty.
- Use a lower weight to focus on form.
Tips
- Keep your feet shoulder-width apart and flat on the ground.
- Engage your core throughout the movement to stabilize your back.
- Focus on squeezing your glutes at the top of the lift.
Smith Hip Thrust Alternatives
Tags
glutes
strength
hips
hamstrings
quadriceps
fitness
Related Guides & Workout Plans
Exercises in Your Pocket with our Fitness App
