Hip Thrust (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the bench with your upper back against it and your feet flat on the ground, shoulder-width apart.
   • Position the Smith barbell over your hips, ensuring it is resting comfortably.
2. Step 2Position Your Feet
   • Place your feet flat on the ground, slightly in front of your knees, ensuring your knees are aligned with your toes.
   • Adjust your foot position to find the most comfortable angle for your hips.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body throughout the movement.
   • Keep your back straight and your shoulder blades retracted.
4. Step 4Lift Your Hips
   • Push through your heels to lift your hips upward, driving the barbell up with your hips.
   • Squeeze your glutes at the top of the movement, ensuring your body forms a straight line from your shoulders to your knees.
5. Step 5Lower Your Hips
   • Slowly lower your hips back down towards the ground, maintaining control of the barbell.
   • Do not let your back round; keep your core engaged as you lower.
6. Step 6Repeat
   • Perform the hip thrust for the desired number of repetitions, maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully lower the barbell back to the starting position.
   • Stand up slowly, ensuring you maintain your balance before stepping away from the bench.