Demo & instructions
Smith Machine Hip Thrust
Also known as: Smith Hip Thrust, Guided Bar Hip Thrust
Instructions
A hip thrust with your upper back on a bench and a guided bar across your hips. The rails keep the bar from rolling, which makes heavy glute work quicker to set up and steadier to perform.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Place a bench lengthwise in front of the machine and set the bar low enough to slide your hips under it.
- 2Sit with your shoulder blades against the bench edge and the padded bar resting in the crease of your hips.
- 3Plant your feet flat, about hip-width apart, so your shins will be upright at the top.
- 4Lift slightly and rotate the bar to unhook it.
Execution
- 1Tuck your chin and drive through your heels to lift your hips.
Target
Equipment
Muscles worked
Training use
Strength
Muscle building
Endurance
Conditioning
