Smith Hip Thrust
Learn how to perform Smith Hip Thrust, a Legs exercise, with setup, breathing and common mistakes.
Smith Hip Thrust · Preview
Setup
Rest your upper back below the shoulder blades on a bench and place the bar over your hips. Set your feet hip-width apart, tuck your chin slightly, and start without arching your lower back.
Start phase
Press through your feet and lift your hips. Keep your knees from collapsing inward and tuck your pelvis using your glutes.
End phase
Lower your hips slowly. Even with the Smith bar guiding the path, keep your glutes engaged during the descent.
Target muscles
Check that your glutes squeeze strongly at the top. If your hamstrings fatigue first, bring your feet slightly closer to your body.
Common mistakes
Overarching your back or lifting your head at the top strains your lower back. Keep your ribs down and chin tucked, and finish by squeezing only your glutes.
Breathing
Exhale as you lift your hips and inhale as you lower. Steady breathing helps you hold the top contraction.
Coach tip
Pause for 1 second at the top to feel your glutes more clearly. Because the Smith path is fixed, adjust your feet slightly to find the position with the best engagement.
