Smith Kneeling Hip Thrust – Video Exercise Guide & Tips

Smith Kneeling Hip Thrust - Video Exercise Guide & Tips

Are you looking to level up your lower body workouts?

Watch This Exercise Video

Then the Smith Kneeling Hip Thrust is the exercise for you!

In this video exercise guide, we'll show you how to perform this move with proper form and technique.

By incorporating this exercise into your routine, you'll target your glutes, hamstrings, and core muscles, helping you build strength and improve your overall fitness.

So, grab a mat and let's get started!

Key Takeaways

  • Targets glutes, hamstrings, and lower back muscles
  • Strengthens and tones glutes for a firmer and rounder butt
  • Improves athletic performance in activities like running and jumping
  • Offers variations to target different muscle groups

Benefits of the Smith Kneeling Hip Thrust

What are the benefits of the Smith Kneeling Hip Thrust for you?

The Smith Kneeling Hip Thrust is a highly effective exercise that targets the glutes, hamstrings, and lower back muscles. Incorporating this exercise into your workout routine can provide you with numerous benefits.

Firstly, the Smith Kneeling Hip Thrust helps to strengthen and tone your glutes. By performing this exercise, you can achieve a firmer and rounder butt, enhancing your overall physique. Additionally, stronger glutes can improve your athletic performance in activities such as running, jumping, and squatting.

Secondly, this exercise also targets your hamstrings, helping to develop stronger and more defined leg muscles. By strengthening your hamstrings, you can improve your leg stability and reduce the risk of injuries.

Furthermore, the Smith Kneeling Hip Thrust offers variations that allow you to target different muscle groups. By adjusting the foot placement or using resistance bands, you can modify the exercise to work your inner thighs, outer thighs, or calves.

Proper Equipment and Set-Up

To properly set up for the Smith Kneeling Hip Thrust, you'll need the appropriate equipment and ensure a correct positioning of your body. Here are three key elements you need to consider:

  1. Smith Machine: The Smith Machine is the most commonly used equipment for the Smith Kneeling Hip Thrust. It provides stability and support, allowing you to focus on the movement without worrying about balance. The barbell on the Smith Machine should be set at an appropriate height, aligned with your hips when you're in the kneeling position.
  2. Hip Thrust Pad: To protect your hips and lower back, it's recommended to use a hip thrust pad. This cushioned pad provides comfort and prevents any discomfort or pain during the exercise. Place the pad on top of the barbell before starting the exercise.
  3. Alternative Exercises: If you don't have access to a Smith Machine or prefer using other equipment options, there are alternative exercises that target similar muscle groups. Some examples include barbell hip thrusts, glute bridges with resistance bands, or single-leg hip thrusts. These exercises can be performed using a barbell, resistance bands, or even just body weight.

Step-by-Step Guide to Performing the Exercise

To begin the Smith Kneeling Hip Thrust, position yourself on the Smith Machine with the barbell aligned with your hips. Here is a step-by-step guide to performing this exercise with proper form:

  1. Start by kneeling on a mat or pad in front of the Smith Machine. Your knees should be hip-width apart.
  2. Place your upper back against the barbell, ensuring that it's aligned with your hips. Keep your feet flat on the floor, slightly wider than shoulder-width apart.
  3. Engage your core and glutes, and maintain a neutral spine throughout the exercise.
  4. Lower your body down towards the floor, keeping your hips and glutes engaged. Avoid letting your lower back round or arch excessively.
  5. Push through your heels and drive your hips forward, extending your body to a straight position. Squeeze your glutes at the top of the movement.
  6. Slowly lower your body back down to the starting position, maintaining control and tension in your glutes.

Variations of the Smith Kneeling Hip Thrust include using different foot positions, adding resistance bands or weights, or performing single-leg thrusts. Remember to always use proper form and start with lighter weights before progressing to heavier loads.

Common Mistakes to Avoid

While performing the Smith Kneeling Hip Thrust, it's important to be aware of common mistakes to avoid. Proper form is crucial to get the most out of this exercise and prevent potential injuries. Here are three common mistakes to watch out for:

  1. Arching your back: One of the most common mistakes is arching your back during the hip thrust. This not only reduces the effectiveness of the exercise but also puts unnecessary strain on your lower back. To maintain proper form, engage your core and keep your back straight throughout the movement.
  2. Relying on momentum: Another mistake is using momentum to complete the hip thrust instead of relying on your glute muscles. It's important to control the movement and focus on squeezing your glutes at the top of the thrust. This will ensure that your glute muscles are properly activated and engaged.
  3. Allowing your knees to cave in: Lastly, be mindful of your knee alignment during the hip thrust. Allowing your knees to cave in can put stress on your joints and lead to discomfort. Instead, focus on keeping your knees in line with your toes throughout the exercise.

By avoiding these common mistakes and maintaining proper form, you can maximize the benefits of the Smith Kneeling Hip Thrust and minimize the risk of injury.

Now, let's move on to the next section to learn some tips for maximizing your Smith Kneeling Hip Thrust results.

Tips for Maximizing Your Smith Kneeling Hip Thrust Results

To maximize your Smith Kneeling Hip Thrust results, focus on proper form and engage your glutes throughout the movement. This exercise is known for targeting the glute muscles and can help you build strength and improve your overall lower body power.

Here are some tips to help you maximize your gains and get the most out of your Smith Kneeling Hip Thrust:

  1. Start with the right weight: Choose a weight that challenges you but allows you to maintain proper form. You should be able to complete the movement with control and without straining.
  2. Engage your glutes: Throughout the exercise, make sure to squeeze your glutes at the top of the movement. This will help you activate and strengthen these muscles.
  3. Focus on the mind-muscle connection: Concentrate on feeling the contraction in your glutes as you lift your hips. This will help you optimize the effectiveness of the exercise.
  4. Try different variations and modifications: To keep challenging your muscles and prevent plateau, experiment with different variations of the Smith Kneeling Hip Thrust. You can try using different foot positions, adding resistance bands, or using a single leg for an extra challenge.

Frequently Asked Questions

How Many Repetitions Should I Do for the Smith Kneeling Hip Thrust?

To determine the number of repetitions for the Smith kneeling hip thrust, consider your fitness level and goals. Start with a moderate weight and aim for 8-12 reps per set. If you're a beginner, you can start with fewer reps and gradually increase as you get stronger.

This exercise targets your glutes, hamstrings, and core, and using the Smith machine provides stability and support.

Can the Smith Kneeling Hip Thrust Be Modified for Beginners or Those With Limited Mobility?

If you're a beginner or have limited mobility, there are modified variations of the Smith kneeling hip thrust that you can try. These modifications can help you perform the exercise safely and effectively while still targeting your core muscles.

The Smith kneeling hip thrust is a great exercise for improving core strength and stability. It engages your glutes, hamstrings, and lower back, helping you build a strong and stable core.

What Are Some Alternative Exercises That Target the Same Muscle Groups as the Smith Kneeling Hip Thrust?

Looking for alternative exercises that target the same muscle groups as the Smith kneeling hip thrust?

There are several options you can try.

  • Glute bridges
  • Single-leg glute bridges
  • Barbell hip thrusts

These exercises work the glutes, hamstrings, and core muscles just like the Smith kneeling hip thrust.

Incorporating the Smith kneeling hip thrust into your workout routine can help increase glute and hamstring strength, improve hip mobility, and enhance overall lower body power.

Is It Necessary to Use a Smith Machine for This Exercise, or Can I Use Other Equipment?

Yes, you can use other equipment for the Smith Kneeling Hip Thrust. The exercise can be performed with a barbell, dumbbells, or resistance bands.

However, using a Smith machine provides stability and allows for easier progression.

The Smith Kneeling Hip Thrust is highly beneficial for glute activation, helping to strengthen and tone your glute muscles.

It's an effective exercise to include in your lower body workout routine.

Can the Smith Kneeling Hip Thrust Help With Improving Sports Performance or Functional Movements?

The Smith kneeling hip thrust can be a valuable addition to your sports performance training. It targets the glutes and hamstrings, which are vital for explosive movements like sprinting and jumping. By strengthening these muscle groups, you can enhance your power and speed on the field or court.

To incorporate this exercise into a sports-specific training program, start with lighter weights and gradually increase the load. Focus on proper form and perform 2-3 sets of 8-12 reps, 2-3 times a week.


The Smith kneeling hip thrust is a beneficial exercise for strengthening the hips and glutes. By using proper equipment and following the step-by-step guide, you can perform this exercise effectively.

Avoiding common mistakes and following tips can help maximize your results. Incorporate the Smith kneeling hip thrust into your workout routine to improve your lower body strength and overall fitness.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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