Smith Machine Kneeling Hip Thrust
The kneeling hip thrust under a Smith bar held across the upper back, the fixed path loading the drive from the heels to tall kneeling.
How to do it
Setup
Kneeling on a pad under the Smith bar, the bar across the upper back, hands just outside the shoulders.
Steps
- Unhook the bar at tall kneeling and sit back toward the heels.
- Drive the hips forward until the body is tall again.
- Squeeze the glutes at the top; hook the bar after the set.
Common mistakes
Bare knees on the platform: kneel on a thick pad. Leaning the torso back to finish: stop at vertical, ribs down. Hooks set too low: set them at the bar's height at tall kneeling.
Breathing
Inhale as the hips go back, exhale driving up.
