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Hamstrings and glutes ยท Hip extension

Smith Machine Hip Thrust

A compound hip extension exercise for the glutes, done with a smith machine and a bench. It also works the hamstrings and quads.

Smith machineBench Compound Reps and weight Also called: smith hip thrust

Muscles worked

Primary

Glutes

Do most of the work.

Secondary

Hamstrings and Quads

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary
  • QuadsFront of the thighsSecondary

How to do it

  1. Set the bar and safeties. Set the bar height and the safety stops before you load it, and know how to rack it with a twist.
  2. Drive through the heels and squeeze the glutes at the top.
  3. Ribs down. Finish with the hips, not by arching the back.
  4. Pause at the top, lower under control.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back at the top. Finish with the glutes; ribs stay down.
  • Rushing the top. Pause for a moment at full hip extension.

Smith machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.