Smith Kneeling 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
- 5.5
- Alternate Names
- Kneeling Hip Thrust
How to: Smith Kneeling Hip Thrust
- Set up the Smith machine and adjust the barbell to a comfortable height.
- Kneel down on a mat with your back to the barbell, placing the barbell across your hips.
- Engage your core and thrust your hips forward, lifting the barbell up by extending your hips.
- Hold the top position for a moment, squeezing your glutes.
- Lower back down slowly to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Not fully extending the hips at the top of the movement.
- Rounding the back during the thrust.
- Using excessive weight that compromises form.
Modifications
- Perform without the Smith machine for beginners.
- Use a lighter weight for reduced resistance.
Tips
- Engage your core throughout the movement to maintain stability.
- Adjust the bar height on the Smith machine for optimal comfort.
- Perform the exercise slowly to enhance control.
Smith Kneeling Hip Thrust Alternatives
Tags
hip thrust
glutes
hamstrings
strength
lower body
fitness