How to Do
How to Do Hip Thrust Smith Machine
The Hip Thrust Smith Machine should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the Hip Thrust Smith Machine.
Beginning
Beginning Hip Thrust Smith Machine
1. Fill the bar with 40-50 pound weight plates and adjust the height for the Hip Thrust Smith Machine.
2. Lie supine in the Smith machine with the bar contacting your hips and your shoulders resting against the bench.
3. Raise your hips as high as possible, keeping the position for one second at the apex of the action before lowering them back to the starting position.
Movement
Hip Thrust Smith Machine Movement
1. Make sure you're sitting on a firm weighted bench with the Smith machine's bar resting on your legs as close to your hips as possible.
2. The next step is to lean back into the bench until your shoulder blades are almost touching the bench's top. This is the point at which you can begin to lift the weight and perform hip thrusts.
3. Now you must elevate the bar such that your thighs are parallel to the floor by pushing forward with your hips. It's critical to keep your heels planted on the ground and use them to propel yourself upwards at this point. Your shoulder blades should also be forced into the bench, supporting both your and the bar's weight.
4. Slow and deliberate downward movement is recommended. It should be completed in one motion, with the bar returning to its initial position. You can perform as many reps as you want.
Benefits
Hip Thrust Smith Machine Benefits
The glutes, including the gluteus maximus and gluteus medius, as well as the hamstrings, are primarily targeted by the hip thrust motion. Your quadriceps, core, and hip adductors will all be put to the test.
