The Smith Machine Hip Thrust is considered by many to be the king of all exercises for boosting glutes. The hip thrust is one of the most effective exercises and gives you blazing fast results when it comes to blasting your butt into shape. I’ll guide you through step by step so you can apply this exercise correctly to see results in no time!
How To Do The Smith Machine Hip Thrust
Before starting, make sure to adjust the weight stack to a weight that is comfortable for you.
- Sit on the bench with your feet flat on the ground and shoulder-width apart, toes pointing forward.
- Place your upper back and shoulders against the padded bench and grip the bar with an overhand grip, your hands shoulder-width apart.
- Drive your heels into the ground, and lift your torso and upper legs into the air, extending your hips until your thighs and torso are in line with each other—like you are sitting in a chair.
- Pause, then slowly lower your body back to the starting position.
Hip Thrust Muscles Worked
Smith machine hip thrusts work your entire lower body. Your glutes, hamstrings, and even your adductor magnus are forced to help the movement. Here are all of the major muscles used in performing hip thrusts for exercise.
The gluteus maximus, commonly referred to as the glutes, is a large muscle that makes up the shape and appearance of your behind. The muscles of the buttocks are responsible for moving the legs back and forth and bending your knees.
The smith machine hip thrust works the gluteus maximus by allowing the user to push the weight against a fixed surface, thereby providing tension on the muscle throughout the entire range of motion. The smith machine also eliminates the need for balance, making it ideal for isolating the gluteus maximus.
Gluteus Medius is a muscle situated in the middle of the leg. It lies just deep to Gluteus Minimus and its upper part is covered by the Gluteus Maximus. This muscle is responsible for any movement that occurs in the large part of the backside and also pelvic tilt, which tilts your torso forward.
The smith machine hip thrust works the gluteus medius by activating the muscle as you eccentrically lower the weight. The smith machine hip thrust is especially effective for targeting this muscle, as it allows you to safely focus on the eccentric phase of the lift.
The hamstrings are a group of muscles and tendons located on the back of your thigh. Their primary function is to bend and flex your knee during physical activity. When you run, hike and play various sports, hamstrings are used to extend your hip and provide support to balance yourself.
The smith machine hip thrust works the hamstrings by forcing them to extend the hip joint. As the hamstrings contract, they eccentrically extend the hip joint, which drives the hips upward.
The Adductor Magnus, or inner thigh muscles are a group of muscles that connect your femur (thigh bone) to your pelvis. These muscles work to bring your thighs together and can be highly activated during hip adduction exercises, bending at the hips and moving inwards.
The Smith machine hip thrust activates the adductor magnus by providing a stable base for the exerciser to thrust against. This allows the adductor magnus to work through a greater range of motion, which results in increased muscle activation.
Smith Machine Hip Thrust Benefits
Smith machine hip thrusts have been proven time and time again to have effective glute training benefits because they help you get the most out of each rep. There are many reasons why you should include hip thrusts in your workouts:
1. They Activate More Muscle Fibers
The glutes are the biggest muscle in your body, so it makes sense that you’d want to target them with the biggest exercises. Hip thrusts activate more muscle fibers than any other glute exercise.
2. They Help You Build a Better Butt
Nobody wants a puny butt. Hip thrusts help you build a better butt by activating more muscle fibers. This means that you’ll see more definition and muscle growth in your glutes.
3. They Help You Avoid Injuries
Both the glutes and the hips are key players in stabilizing the body during movement. When these muscles are weak, the risk of injury increases. Hip thrusts help you strengthen these muscles, which leads to a reduced risk of injury.
4. They’re Easy to Learn
Hip thrusts are one of the easiest exercises to learn. They don’t require any special equipment and most people can perform them with proper form relatively easily.
5. They Help You Burn More Calories
Hip thrusts are a high-intensity exercise. This means that they help you burn more calories in a shorter amount of time.
6. They’re Versatile
Hip thrusts can be performed with a variety of equipment, including a bench, stability ball, or simply with your bodyweight. This means that you can perform them at home, at the gym, or while traveling.
So, what are you waiting for? Add hip thrusts to your next workout and see how they can help you achieve your fitness goals.
In summary, the Smith machine hip thrust is a great exercise to incorporate into your lower body routine. Even if you don’t have access to a Smith rack, it’s simple enough to do with just a barbell, bench, and weight plate. Just be sure that you’re executing the movement safely, and remember to push as much weight as possible while still maintaining proper form.