Smith machine hip thrust

Muscles worked: Hamstrings
Hamstrings
🔧 Smith Machine, Flat Bench ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

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

How to perform

Unrack bar by extending hips. Drive through heels to lift hips, squeezing glutes and forming a straight line from shoulders to knees. Pause, then lower hips with control until glutes are near the floor. Rerack bar.

Muscles Worked

Biceps FemorisSemitendinosusSemimembranosus
Secondary: Erector Spinae, Adductors (3, 10): Adductor Magnus, Abs

Tips

Ensure proper foot placement for balance and glute activation. Maintain a neutral spine by tucking your chin. Focus on squeezing your glutes at the top. Avoid lower back arching; brace your core. Control the descent of the bar.

Similar exercises

Machine hip thrust Hamstrings · 🔧 Hip Thrust Machine 2/10 Smith machine kneeling hip thrust Glutes, Hamstrings · 🔧 smith machine 3/10 Dumbbell hip thrust Hamstrings · 🔧 Dumbbells, Flat Bench 3/10 Kettlebell hip thrust Hamstrings · 🔧 Kettlebell 3/10 Resistance band hip thrust Hamstrings · 🔧 Resistance band 2/10 Stability ball hip thrust Hamstrings · 🔧 Stability Ball 2/10 Balance trainer hip thrust Hamstrings · 🔧 Balance Trainer 2/10 Barbell hip thrust Glutes · 🔧 Barbell 3/10
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