Smith Hip Thrust

1. Sit on the floor with your upper back against a bench, positioned under the Smith machine bar.
2. Roll the bar over your hips and pad it if needed for comfort.
3. Plant your feet flat on the floor, shoulder-width apart, knees bent.
4. Unhook the bar and brace your core.
5. Drive through your heels to lift your hips upward until your body forms a straight line from shoulders to knees.
6. Squeeze your glutes hard at the top of the movement.
7. Lower your hips back down under control without letting them touch the floor between reps.

Common Mistakes

• Hyperextending the lower back at the top: Arching the spine excessively instead of squeezing the glutes shifts stress onto the lower back. Stop at a straight line from shoulders to knees and squeeze the glutes.
• Pushing through the toes: Weight shifting onto the toes reduces glute drive and engages the quads instead. Keep weight through your heels throughout the lift.
• Placing feet too far or too close: An incorrect foot position changes the angle at the knee and reduces glute activation. Set feet so your shins are roughly vertical at the top of the thrust.
• Rushing the descent: Dropping the hips quickly between reps removes tension from the glutes. Lower under control and keep the muscle engaged throughout.