Smith Hip Thrust

Expert Advice

How-to-do Steps

1. Position the Smith machine barbell at hip level and sit on the ground with your back against a bench.
2. Roll the bar over your hips and place your feet flat on the floor, shoulder-width apart.
3. Drive through your heels to lift your hips upward, fully extending your hips.
4. Pause and squeeze your glutes at the top, then slowly lower your hips back to the starting position.
5. Repeat for the desired number of repetitions.

Details

Primary

Glutes50%

Secondary

Hamstrings25%

Quads25%

Equipment

Smith machine

Exercise Type

Strength