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Smith Machine Hip Thrust

Learn how to properly perform the Smith Machine Hip Thrust with this complete demonstration video.

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What is the Smith Machine Hip Thrust?

The Smith Machine Hip Thrust is a highly effective strength training exercise targeting the glute muscles. It is particularly beneficial for enhancing the strength and stability of the posterior chain. This exercise is suitable for both beginners and advanced athletes due to its ability to isolate and intensely activate the glute muscles.

How to properly perform the Smith Machine Hip Thrust

  1. Position yourself with your back against a bench, aligning your shoulder blades at the edge of the bench.
  2. Place your feet on the floor, shoulder-width apart, and bend your knees at a 90-degree angle.
  3. Rest the barbell across your hips, just above your pelvic bone.
  4. Press through your heels and raise your hips until your body forms a straight line from your knees to your shoulders.
  5. Pause at the top for a moment, then lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Hip Thrust à la Smith machine
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