Smith Machine Hip Thrust
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Quads
- Equipment
- Smith machine
- Movement pattern
- Hinge
Steps
- 1 Set up with your upper back against a flat bench and position yourself under the Smith machine barbell, resting it across your hips.
- 2 Place your feet flat on the floor, shoulder-width apart, with your knees bent and shins vertical.
- 3 Brace your core and lower your hips towards the floor, maintaining control.
- 4 Drive through your heels to push your hips upward, extending them fully until your body forms a straight line from your shoulders to your knees.
- 5 Slowly lower your hips back down to the starting position to complete one repetition.
