Movement overview

The Smith Kneeling Hip Thrust is a lower body exercise that primarily targets the gluteus maximus, with secondary emphasis on the hamstrings and core. It is performed using a Smith machine, which provides stability and control, allowing for focused muscle engagement. This exercise is ideal for building strength and size in the glutes while minimizing lower back strain.

Step-by-step cues

1. Position a bench or padded surface behind the Smith machine bar at knee height.
2. Kneel on the floor with your back facing the bench, and position your shoulders against it.
3. Place the Smith machine bar across your hips, ensuring it is securely locked in place.
4. Grip the bar with both hands for stability.
5. Engage your core and glutes, then thrust your hips upward until your thighs are parallel to the floor.
6. Hold the top position for a moment, squeezing your glutes tightly.
7. Slowly lower your hips back to the starting position without resting them on the ground.
8. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your knees are directly below your hips at the starting position to maximize glute engagement.
• Keep your chin tucked and gaze forward throughout the movement to maintain a neutral spine.
• Focus on squeezing your glutes at the top of each repetition to enhance muscle activation.
• Avoid hyperextending your lower back by controlling the movement and maintaining core engagement.
• Start with lighter weights to perfect your form before progressing to heavier loads.