Smith Hip Thrust

Muscles worked

Setup

1. Position a flat bench horizontally behind the Smith machine bar and secure it so it doesn't slide.
2. Sit on the floor with your upper back (scapulae) against the edge of the bench and roll the bar over your hips.
3. Place a thick pad or folded mat between the bar and your pelvis for comfort.
4. Position your feet shoulder-width apart so that your shins are vertical at the top of the movement.

How to do it

1. Rotate the bar to unlock it from the safety hooks and grip the bar firmly for stability.
2. Inhale and brace your core, then exhale as you drive through your heels to lift your hips until they are fully extended.
3. Squeeze your glutes hard at the top for a 1-second pause, keeping your chin tucked toward your chest.
4. Inhale as you lower the bar under control until your glutes are just above the floor, maintaining a steady 2-0-1-1 tempo.

Form checklist

• Keep your chin tucked and gaze forward throughout the entire movement to prevent lower back arching.
• Ensure your shins are vertical at the top of the rep; if they lean back, move your feet further out.
• Move your torso and pelvis as one unit to maintain a neutral spine.
• Drive the weight through your heels, not your toes, to maximize posterior chain engagement.

Pro tips

• Focus on 'scooping' your pelvis into a posterior pelvic tilt at the top of the movement to maximize glute contraction.
• Use the fixed path of the Smith machine to lean slightly back into the bench, creating a more stable base for heavier loads.

Make it harder

• Add a resistance band around your knees to increase gluteus medius activation through abduction.
• Perform '1.5 reps' by doing a full rep followed by a half rep from the top to the midpoint to increase time under tension.

Frequently asked

What muscles does the smith hip thrust work?

The smith hip thrust primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith hip thrust?

The smith hip thrust uses smith machine.

Is the smith hip thrust good for beginners?

The smith hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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