Hip thrust on Smith machine

Exercise overview

Primary muscle group: Legs

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 52

Average per rep (lbs)*: 114

Description: Positioning: Sit on the side of a bench holding a weight plate with both hands. Rest the weight plate on your abdomen. Carefully slide your buttocks off the bench and rest your back against the edge of the bench, just below your shoulder blades. Initial Movement: Raise one leg off the floor while keeping your torso rigid and both hands on the weight plate. Thrust Motion: Exhale and raise the weight plate by extending the hip of your supporting leg. Remember to keep your torso stable. Hold and Squeeze: Hold this position for a count of two and squeeze your glute. Return: Inhale as you lower the weight plate back to the starting position by flexing the hip of your supporting leg. Repetition: Repeat the thrust movement for the prescribed number of repetitions. Switch Legs: Once you complete the reps on one leg, switch to the opposite leg and repeat the exercise.

Exercise ID: 00428

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Feet Placement: Ensure your feet are shoulder-width apart and positioned so that when you thrust upwards, your shins are perpendicular to the floor. This will help in targeting the glutes effectively.
Back Support: Position your upper back against the bench at an optimal angle. Your shoulder blades should rest on the bench, allowing a full range of motion while maintaining stability.
Barbell Positioning: Place the barbell at the crease of your hips. Use a pad or towel around the bar to prevent discomfort and focus on the exercise.
Control Your Movements: Ensure that you lift and lower the weight in a controlled manner. Avoid using momentum to thrust the barbell upwards. Your glutes should be doing the work, not your lower back.
Engage Your Core: Keep your core engaged throughout the exercise. This will help in maintaining a neutral spine and preventing lower back strain.
Optimal Range of Motion: Thrust your hips upward until your thighs are parallel to the ground, forming a straight line from your knees to your shoulders. Do not overextend your lower back at the top of the movement.
Breathing Technique: Inhale as you lower the weight and exhale forcefully as you thrust your hips upward. Proper breathing can enhance performance and endurance.
Mind-Muscle Connection: Focus on contracting your glutes at the top position for 1-2 seconds to maximize muscle activation.
Foot Stability: Keep your feet flat on the ground during the entire movement to maintain balance and control.
Avoid Hyperextension: Be cautious not to hyperextend your spine at the top of the movement. Your ribs should not be flaring out.

Exercise overview

Exercise tips and tricks

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