Hip Thrust (Smith Machine)
Weight & Reps
Details
NameHip Thrust (Smith Machine)
EquipmentMachine
Primary MuscleGlutes
Auxiliary MusclesHamstrings, Quadriceps, Adductors
Instructions
- 1Set the Smith machine bar to a low position, enough to be able to tuck underneath.
- 2Load the bar appropriately and place a pad to prevent hip discomfort.
- 3Position a flat gym bench parallel or perpendicular to the bar at an approximately one-foot distance (tweak the setup to find your ideal position).
- 4Sit on the floor and lean back to position your shoulder blades on the bench. The bar should be directly over your hips.
- 5Bend your knees and plant your feet on the floor.
- 6Take hold of the bar, push your hips against the pad, and brace your core.
- 7Inhale and drive through your heels to raise your hips toward the ceiling until they align with your knees and upper body. Exhale at the top.
- 8Lower with control your buttocks to the floor as you inhale.