Smith Kneeling Hip Thrust
Description
The Smith kneeling hip thrust is performed kneeling on the floor with the Smith machine bar held across the hips. Driving the hips forward from a kneeling position trains hip extension and glute strength differently than standard hip thrusts. The Smith machine provides stability while allowing progressive loading.
Muscle Group
Equipment Required
Smith Kneeling Hip Thrust Instructions
- Position a Smith machine bar at hip height.
- Kneel on the floor below the bar with knees on a pad.
- Pull the bar down across your hips and use a foam pad.
- Sit your hips back so your butt rests on your heels.
- Brace your core and pull your shoulders back.
- Drive your hips forward by squeezing your glutes hard.
- Continue until your hips are fully extended and body is upright.
- Lower your hips back to the starting position with control.
Smith Kneeling Hip Thrust Form & Visual
Smith Kneeling Hip Thrust Benefits
- Different hip extension pattern than standard hip thrust
- Strong glute engagement
- Smith machine allows safe loading
- Develops kneeling hip drive strength
- Useful variation for glute training
- Builds glute and hamstring strength
Smith Kneeling Hip Thrust Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Smith Kneeling Hip Thrust Variations & Alternatives
- Hip Thrust
- Kneeling Hip Thrust
- Glute Bridge
- Smith Hip Thrust
