Smith-Machine Kneeling Hip Thrust
Build a stronger, rounder booty! This kneeling Smith machine hip thrust isolates your glutes for maximum growth.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Instructions for Smith Kneeling Hip Thrust:
1. Set up a Smith machine with the barbell at hip height while kneeling.
2. Kneel on the floor or a padded surface below the barbell, which should be directly in front of your hips.
3. Lean forward slightly and place the barbell across your pelvis. You may use a pad or towel to cushion the pressure.
4. With your toes planted firmly into the ground, drive your hips upwards through the heels, lifting the barbell as you thrust.
5. Your torso should form a straight line from your knees to your shoulders at the top of the movement.
6. Squeeze your glutes tightly at the top of the motion for optimal muscle engagement.
7. Lower your hips back down to the starting position in a controlled manner.
Remember to keep the movement smooth and controlled throughout. Keep your core braced to support your lower back and to maximize the activation of the glutes and hamstrings. Adjust the weight according to your strength level, and be cautious not to overload the bar, which can compromise form and increase the risk of injury.
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