Smith Hip Thrust
Gym Exercise Card
Equipment
The Smith Hip Thrust is a compound exercise targeting the glutes. It is performed using a Smith Machine, providing a guided bar path for controlled movement. This exercise is effective for strengthening and building the gluteus maximus, improving hip extension and overall lower body strength.
How to do it
- Position a bench behind you and sit on the floor with your upper back against it.
- Place your feet flat on the ground, hip-width apart, and position the Smith Machine bar over your hips.
- Drive through your heels to lift your hips, ensuring your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top and hold momentarily.
- Lower your hips back down with control and repeat.
Muscles worked
Primary Gluteus Maximus
Secondary Erector Spinae Hamstrings Quadriceps
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