Movement overview

The Hip Thrust Smith Machine exercise targets the gluteal muscles, particularly the gluteus maximus, and also engages the hamstrings and core. This exercise is performed using a Smith machine to provide stability and control, allowing for a focused contraction of the glutes.

Step-by-step cues

1. Position a bench perpendicular to the Smith machine. Sit on the ground with your upper back against the bench.
2. Roll the bar of the Smith machine to rest above your hips. Use a pad or towel for comfort if needed.
3. Plant your feet flat on the floor, shoulder-width apart, with knees bent at approximately 90 degrees.
4. Engage your core and drive through your heels to lift your hips upward, extending them fully while keeping your upper back in contact with the bench.
5. Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from shoulders to knees.
6. Slowly lower your hips back down to the starting position without touching the ground.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your feet are positioned correctly to maintain balance and maximize glute activation.
• Keep your chin tucked slightly to maintain a neutral spine throughout the movement.
• Focus on squeezing your glutes at the top of each repetition for maximum engagement.
• Avoid arching your lower back; maintain a strong core to stabilize your torso.
• Control the descent of the bar to prevent it from dropping too quickly, which can reduce effectiveness and increase injury risk.