Hip thrusts performed using a Smith Machine.
- +Provides machine stability
- +Easier to focus on glutes
- +Adjustable bar height
- –Less activation of stabilizing muscles
- –Risk of lower back strain if done incorrectly
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Quadriceps
Quads
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set a bench perpendicular to the Smith bar; bar lined up over your hips. Use a hip pad
- Upper back on bench edge; feet hip-width with shins near vertical at the top
- Set safety stops just below your lockout
- Place bar in the hip crease and hold it lightly for control
- Tuck your pelvis slightly, brace your core, and keep your chin tucked
- Drive through your heels to lift hips until torso and thighs form a straight line; squeeze glutes
- Lower under control until hips are just above the floor; keep knees tracking over toes
- Avoid arching your lower back or pushing through toes; no bouncing or momentum