Smith Hip Thrust
Target Muscle
Secondary Muscles
Equipment
Sit on the ground with your back against a flat bench and roll the bar over your legs until it's directly above your hips.
Position your feet shoulder-width apart and ensure your knees are bent at a 90-degree angle.
Push through your heels to lift your hips and the bar until your body is in a straight line from your shoulders to your knees.
Lower your hips back down to the starting position, ensuring a controlled movement, and repeat the exercise for your desired number of reps.
Pro Tip
Correct Form: Keep your feet flat on the floor, shoulder-width apart, and your knees bent at a 90-degree angle when at the top of the thrust. Your back should be against a stable bench, with your shoulder blades near the top of it. Avoid arching your back or neck; keep them neutral throughout the exercise. Your gaze should be forward, not up or down, to help maintain this neutral alignment. Controlled Movement: The movement should be controlled, not rushed. Push through your heels to lift the bar, squeezing your glutes at the top of the movement. Then, lower the bar back down with control. Avoid dropping