compound · Hinge
Smith Machine Hip Thrust
Smith Machine Hip Thrust is a compound hinge movement for glutes, using Smith Machine and Flat Bench. It also works hamstrings. 4 sets of 10-15, 2 min rest.
- Primary muscle
- Glutes
- Equipment
- Smith Machine and Flat Bench
- Difficulty
- Beginner
- Sets and reps
- 4 × 10-15
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Bench under the rails, pad on the bar, shoulder blades on the bench edge.
- 2The cue that matters
The rails keep the bar honest - all you do is drive the hips to the ceiling.
- 3Work it
4 sets of 10-15, resting about 2 minute between them.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings