Smith Hip Thrust
Step by step
How to perform
- Sit on the ground with your back against a flat bench and roll the bar over your legs until it's directly above your hips.
- Position your feet shoulder-width apart and ensure your knees are bent at a 90-degree angle.
- Push through your heels to lift your hips and the bar until your body is in a straight line from your shoulders to your knees.
- Lower your hips back down to the starting position, ensuring a controlled movement, and repeat the exercise for your desired number of reps.
Overview
About this exercise
The Smith Hip Thrust is a strength training exercise that primarily targets the glutes and hamstrings, effectively enhancing lower body strength and power. This exercise is ideal for athletes, gym enthusiasts, or anyone looking to improve their lower body performance and aesthetics. Individuals may choose to incorporate Smith Hip Thrusts into their fitness routine for its benefits in improving athletic performance, enhancing body shape, and promoting overall muscle balance.
Coaching cues
Form tips
Keep your feet flat on the floor, shoulder-width apart, and your knees bent at a 90-degree angle when at the top of the thrust. Your back should be against a stable bench, with your shoulder blades near the top of it. Avoid arching your back or neck; keep them neutral throughout the exercise. Your gaze should be forward, not up or down, to help maintain this neutral alignment.
The movement should be controlled, not rushed. Push through your heels to lift the bar, squeezing your glutes at the top of the movement. Then, lower the bar back down with control. Avoid dropping
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