Hips
Smith Kneeling Hip Thrust
Position yourself kneeling beneath the Smith machine bar with the bar resting comfortably across your upper hips. Place padding on the bar if needed for comfort.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- hamstrings
- adductor magnus
- erector spinae
- core
Target muscles
- hips
- glutes
- legs
How to perform
- 1
Position yourself kneeling beneath the Smith machine bar with the bar resting comfortably across your upper hips.
- 2
Place padding on the bar if needed for comfort.
- 3
Keep your torso upright and brace your core.
- 4
Start with your hips slightly flexed and glutes relaxed.
- 5
Drive your hips forward by squeezing your glutes until your body forms a straight line from shoulders to knees.
- 6
Pause briefly at the top while maintaining full glute contraction.
- 7
Slowly return to the starting position under control and repeat.
Safety & form
Train smart. Read these notes before adding heavy load.
