What equipment do you need for the smith machine hip thrust?

You need smith machine to do the smith machine hip thrust.

What is a good smith machine hip thrust?

For men, a good smith machine hip thrust is about a 315 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 100 lb and elite lifters pass 602.5 lb. For women, the standards run from about 77.5 lb to 420 lb. The tier table above lists every rank from Bronze to Champion.

Legs · Smith Machine

Smith Machine Hip Thrust

How to do the smith machine hip thrust, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Smith Machine
Difficulty: Beginner
Logged as: Weighted reps
Movement: Hinge
Mechanic: Compound

Find more:Glutes exercises Machine exercises

How to do it

Sit on the floor with your upper back against a bench and a loaded barbell over your hips. Plant your feet flat on the floor and drive through your heels to extend your hips until your body forms a straight line from shoulders to knees. Lower your hips under control and repeat.

1Sit with your upper back against a bench and the barbell over your hips; drive your hips up until your torso and thighs form a straight line, feeling your glutes and hamstrings contract
2Push through your heels and squeeze your glutes hard at the top of the movement
3Keep your chin tucked and your core braced to avoid hyperextension

Common mistakes

Don't arch your lower back or push your hips too high
Avoid letting the bar roll onto your abdomen, secure it across your hips
Don't rely on your hamstrings or lower back to lift; focus on your glutes doing the work