Smith-Machine Staggered-Stance Hip Thrust
The Smith-Machine Staggered-Stance Hip Thrust is a compound exercise that mainly works the glutes & hips, with help from the hamstrings, quads and hip abductors (outer thighs). You'll need: exercise bench and smith machine.
Required Equipment
Smith-Machine Staggered-Stance Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Quads (quadriceps femoris); Hip Abductor (gluteus medius)
How to do the Smith-Machine Staggered-Stance Hip Thrust
Position a flat bench parallel to a Smith machine and sit on the floor with your upper back resting against the edge of the bench.
Roll the loaded Smith machine bar over your hips and place your feet firmly on the floor, staggering one foot slightly forward with your heel down and your other foot up on its toes for balance.
Unrack the bar by rotating it, brace your core, and drive through the heel of your primary working foot to lift your hips upward.
Squeeze your glutes hard at the top until your torso and thighs form a straight line, keeping your chin tucked.
Lower your hips back down in a controlled motion just above the floor before starting the next repetition.
Smith-Machine Staggered-Stance Hip Thrust FAQs
What muscles does the Smith-Machine Staggered-Stance Hip Thrust work?
The Smith-Machine Staggered-Stance Hip Thrust mainly works the glutes & hips, with help from the hamstrings, quads and hip abductors (outer thighs). The main muscles are the gluteus maximus.
What equipment do you need for the Smith-Machine Staggered-Stance Hip Thrust?
Exercise bench and smith machine.
Is the Smith-Machine Staggered-Stance 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 Staggered-Stance Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
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