Hips
Smith Hip Thrust
Sit on the ground with your upper back resting against a bench and the Smith machine bar positioned over your hips. Place a pad on the bar for comfort if needed.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus maximus
Secondary muscles
- hamstrings
- adductor magnus
- erector spinae
- core
Target muscles
- hips
- glutes
- legs
How to perform
- 1
Sit on the ground with your upper back resting against a bench and the Smith machine bar positioned over your hips.
- 2
Place a pad on the bar for comfort if needed.
- 3
Start with your knees bent and feet flat on the floor, hip-width apart.
- 4
Brace your core and keep your chin slightly tucked.
- 5
Drive through your heels to lift your hips upward.
- 6
Squeeze your glutes at the top until your body forms a straight line from shoulders to knees.
- 7
Pause briefly at full hip extension.
- 8
Lower your hips slowly under control and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
