Smith-Machine Kneeling Hip Thrust
Build a stronger, rounder booty! This kneeling Smith machine hip thrust isolates your glutes for maximum growth.
The Smith-Machine Kneeling Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: smith machine or exercise bench.
Required Equipment
Smith-Machine Kneeling Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Smith-Machine Kneeling Hip Thrust Variations and Alternatives
How to do the Smith-Machine Kneeling Hip Thrust
Instructions for Smith Kneeling Hip Thrust:
Set up a Smith machine with the barbell at hip height while kneeling.
Kneel on the floor or a padded surface below the barbell, which should be directly in front of your hips.
Lean forward slightly and place the barbell across your pelvis. You may use a pad or towel to cushion the pressure.
With your toes planted firmly into the ground, drive your hips upwards through the heels, lifting the barbell as you thrust.
Your torso should form a straight line from your knees to your shoulders at the top of the movement.
Squeeze your glutes tightly at the top of the motion for optimal muscle engagement.
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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Smith-Machine Kneeling Hip Thrust FAQs
What muscles does the Smith-Machine Kneeling Hip Thrust work?
The Smith-Machine Kneeling Hip Thrust mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Smith-Machine Kneeling Hip Thrust?
Smith machine or exercise bench.
Is the Smith-Machine Kneeling Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Kneeling Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Smith-Machine Kneeling Hip Thrust variations and alternatives?
Similar exercises include the Barbell Elevated Hip Heel Thrust, Hip Thrust, Kneeling Hip Thrust and Smith-Machine Bent-Knee Good-Morning.
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