Hip Thrust with Smith Machine 2
Smith machine hip thrust for glute strength
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Position upper back on bench under Smith bar
- Step 2: Feet flat on floor
- Step 3: Thrust hips upward
- Step 4: Squeeze glutes at top
- Step 5: Lower controlled
Equipment
- Smith machine and bench optional
Coaching tips
Benefits
Smith machine hip thrust for glute strength
Common mistakes
Overextending lower back
Make it harder
Pause at top
Make it easier
Bodyweight hip thrust
Breathing
Exhale thrusting, inhale lowering
Build a workout with this exercise
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Intermediate · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.