Smith machine kneeling hip thrust

GlutesHamstrings

🔧 smith machine ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up an incline bench at a slight angle and position yourself under a barbell secured in a Smith machine. Engage your core and squeeze your glutes to lift your hips, aiming for a horizontal position of your upper legs. Hold momentarily, really feeling the contraction in your glutes, and then slowly lower the weight back down.

Tips

Make sure your knees track directly above your hips at the start of each repetition. Maintain a neutral spine throughout the movement, and resist the urge to tilt your head back. Focus intently on contracting your gluteal muscles as you reach the highest point. Pay close attention to your lower back, preventing any excessive arching with deliberate, measured movements. Choose a weight that permits you to maintain proper form for the entire set.

Similar exercises

Smith machine hip thrust Hamstrings · 🔧 Smith Machine, Flat Bench 2/10 Machine hip thrust Hamstrings · 🔧 Hip Thrust Machine 2/10 Cable machine kneeling hip extension Hamstrings · 🔧 Single Cable Machine 1/10 Barbell hip thrust Glutes · 🔧 Barbell 3/10 Kettlebell hip thrust Hamstrings · 🔧 Kettlebell 3/10 Dumbbell hip thrust Hamstrings · 🔧 Dumbbells, Flat Bench 3/10 Single leg hip thrust Hamstrings, Abs · 🔧 Flat Bench 3/10 Barbell single leg hip thrust Hamstrings · 🔧 Barbell, Flat Bench 4/10

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