Smith Machine Hip Thrust

Exercise Information

  • Alternative Names: Hip thrust with Smith machine
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith machine
  • Muscles Targeted: Glutes, hamstrings, quads
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 15-20 reps each
  • Variations: None
  • Alternative: None

The Smith machine hip thrust is a machine-variation that, unlike the conventional hip thrust does not require you to stabilize the bar. It keeps you from going all the way down and gets a fuller range of motion, allowing for a continuous tension on your glutes. It helps you to get out of the bottom of the movement more easily than the other variations.

Smith Machine Hip Thrust Exercise Information

  • Alternative Names: Hip thrust with Smith machine
  • Type: Strength
  • Experience Level: Beginner
  • Equipment: Smith machine
  • Muscles Targeted: Glutes, hamstrings, quads
  • Mechanics: Isolation
  • Average Number of Sets: 3-4 with 15-20 reps each
  • Variations: None
  • Alternative: None

How to do a Smith Machine Hip Thrust

Set up for the Smith machine hip thrust by loading the bar with 40-50 lb weight plates and adjusting its height. Lie supine in the Smith machine with your shoulders resting against the bench and the bar touching your hips. Raise your hips as high as possible, holding the position at the top of the movement for one second before lowering the hips back to the initial position.

Hip Thrust with Smith Machine Tips

  • Make sure that your toes are off the ground so that you can turn your feet outwards and externally rotate your hips, allowing you to achieve maximum glute contraction.
  • Doing the exercise with lighter weights helps you in focusing on the mind-muscle connection.

Leave a Reply

Your email address will not be published. Required fields are marked *

Stay Connected

Get access to the latest health and fitness insights, tools and special offers to keep your career moving.