How to do smith machine hip thrust

Coach's Tips

Execute hip thrusts using the Smith Machine.

Start Position

1. Position yourself on the floor with your back aligned against the Smith Machine. Adjust and secure the barbell at the desired height within the machine.

2. Align your legs so that your knees form a right angle, with your feet flat on the ground.

3. Grip the bar firmly with your arms placed on each side, ensuring your back remains straight and shoulders are pulled back and down.

Proper Form

1. As you exhale, push through your feet to elevate your hips as high as you can.

2. Engage and squeeze your glutes, maintaining the peak position briefly.

3. Inhale as you gradually return your hips to the original position.

Breathing Technique

1. Exhale as you press through your feet and elevate your hips.

2. Inhale as you gently lower your hips back to the starting position.

Precautions

1. Keep your back straight with shoulders back and down during the entire movement.

2. Avoid rounding or arching your back.

3. Refrain from excessively arching your neck.

4. Ensure the barbell does not slide along your body.

5. Avoid using momentum to lift the bar.