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Explore/Glutes

Smith Machine Hip Thrust

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings

You need

Smith machine, Bench

Smith machine setup →
How to do itPicture · 3 steps
  1. 1Upper back on a bench, bar over your hips
  2. 2Chin tucked, ribs down
  3. 3Drive up until your hips are fully straight

Most common mistake

Arching the lower back at the top.

Watch a demo
A
For glutes
#4 of 29
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tension · 35%5/5
Loaded stretch · 25%2/5
Progression · 20%5/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight
  • AHip Thrust MachineMachine

Takes

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