The type of glute workout I have personally reverted to over time is the Smith machine hip thrust. I have been in commercial gyms, budget gyms, and even Planet Fitness, and in whichever environment, the Smith machine hip thrust has always been a guaranteed way to build big hips, bulk, and confidence at the bar.
This guide will be a recount of my experience, tips to know, and my real impression regarding the Smith machine hip thrust setup, proper Smith machine hip thrust form, optimum Smith machine hip thrust weight, and how it fits in the Smith machine hip thrust v barbell dilemma. I will also introduce muscles under exercise, replacements, and observations that I have acquired in such communities as the Smith Machine Hip Thrust Reddit.
This is not a theory; it works for me, too, as it does for many others in real gyms.
What Is the Smith Machine Hip Thrust?
The Smith machine hip thrust is a lower-body exercise in which the upper back is on a bench, and the hips lift an unweighted barbell. The machine has the bar moving in a fixed upward direction or on a slight incline, unlike the free-weight type.
This is what, in my experience, renders the Smith machine hip thrust such a useful tool, particularly to the lifters who would like to experience the best glute action without taking the issue of balance into serious consideration.
The Smith machine hip thrust is my personal favorite due to the following reasons
The Free weights are the ones I’ve always figured were the best. However, as soon as I experienced the hip drop with the help of the Smith machine, the development of my glutes began to manifest itself. Here’s why:
- Easier to set up alone
- Less lower-back strain
- Better position of standing movement.
- Train near failure safely.
This is more pronounced in gyms such as Planet Fitness, where few barbells are available, but Smith machines are
Smith Machine Hip Thrust (Installation)
The correct adjustment of the Smith machine hip thrust will make or kill the exercise. This has been imprinted in me bitterly when I was more of the quads than the glutes.
Correct Station of Smith Machine Hip Thrusts
- Bench placement
Position a bench at right angles to the Smith machine. The bench must hit the shoulder blades a little bit lower.
- Bar height
Place the bar at hip level. This makes it easy to unpack.
- Foot position
The feet are held at shoulder distance, with their toes slightly turned outward. Your shins are almost vertical in thrusting.
- Padding
A folded mat or a bar pad should always be used. Unpadded Hip thrust, rapid Smith machine. This kind of weight is prone to bruising the hips.
By making this arrangement, my confidence and might were raised.
Smith Machine Hip Thrust Form: What Is Really Working?
Hip thrust on the perfect Smith machine cannot be considered ideal in heavy weight-lifting, but in the sensation of the glutes being worked.
Smith Machine Hip Thrust Form Cues.
- Chin tucked, eyes forward
- Ribcage down, core braced
- Drive through heels
- Fold down the bottom with tight buttocks.
- Pause 1–2 seconds at lockout
I am an individual who prevents the eccentric (lowering phase). Then, at a time when I get peak extension on the glutes and engage the muscles.
Muscles Worked: Smith machine hip Thrust
This is why the muscles of the Smith machine hip thrust are worked more effectively than virtually any other lift, since the glutes are targeted.
Primary Muscles Worked
- Gluteus maximus (main driver)
Secondary Muscles Worked
- Hamstrings
- Adductors
- Quadriceps (stabilization)
- Core muscles
Training records indicate that the Smith machine hip thrust will never be inferior to squats because it fully activates the glutes.
The Heavy on the Smith Machine Hip Thrust Weight: The Conundrum
The proper weight for the Smith machine hip thrust also varies with experience, but the following is a general guideline informed by my experiences and experiments.
Beginner
- 40–70 lbs
- Focus on perfect form
Intermediate
- 90–180 lbs
- Full lockout, controlled representatives.
Advanced
- 225–400+ lbs
Control of tempo and long pauses
The Smith machine is more stable, and that is why the majority of people can easily lift heavier weights as compared to lifting weights using barbell hip thrusts- ego lifting can be used though. if you want to learn about shoulder press smith machine then it must be very useful topic for you.
Barbell and Smith Machine Hip Thrust: Comparisons Candidly
The comparison of the Smith machine, hip thrust, and barbell is a topic that has been raised often in forums discussing Smith machine and barbell debates. The two have been trained by me, and that is how I really feel.
The advantages of the Smith Machine Hip Thrust.
- Easier setup
- More stability
- Better for hypertrophy
- Ideal for solo training
Barbell Hip Thrust Pros
- More natural movement
- Stabilizers’ interaction heightened.
- More preferable to an athletic transfer
I believe that the Smith machine hip thrust will be more effective if you are working on building the glutes.
Smith: Planet Fitness Hip Thrust Hip Thrust. Can you do it there?
Yes, and I have done it so very much. The Planet Fitness hip thrust Smith machine is literally among the most effective glute exercises at the gym.
Planet Fitness User Tips.
- Use the angled Smith machine
- Lock the bar carefully
- Avoid focus by making reps controlled.
Planet Fitness will not permit free barbells; therefore, the Smith machine hip thrust will be incorporated into the glutes training staple.
Alternative Exercises of the Smith machine hip thrust
I would place a Smith machine hip thrust replacement in case I cannot use the Smith machine.
Best Alternatives
- Barbell hip thrust
- Dumbbell hip thrust
- Cable pull-throughs
- Glute bridges
- Bulgarian split squats
All the options strike the glutes in one way or another, and none of them are as direct as the Smith machine hip thrust.
Smith Machine Hip Thrust Reddit: The Lifter Chatter
The Smith machine hip thrust Reddit posts typically will get through, and the crowd’s opinion is relevant:
- Scores of lifters claim to have had their glute activation improved.
- Amateurs know more about learning the movement.
- Some purists do not embrace the set bar way.
It supports the idea that the Smith machine hip thrust works when performed not blindly, as evidenced by Reddit feedback.
Smith Machine Hip Thrust GIF Training
The other gif was the Smith machine hip thrust, which helped me to straighten my form first. The pictorial illustrations play an important role, particularly for beginners.
What to Look for in a Good GIF
- Full hip extension
- Neutral spine
- Controlled tempo
- Clear pause at the top
I still use form videos and GIFs when coaching friends. They make learning the movement much easier and faster. Smith machine squats are very best exercise to do on it with hip thrust.
The 10 Things I Have Been Most Wrong About
These are even the old lifters put:
- Overarching the lower back
- Feet too close or too far
- Bouncing reps
- No pause at lockout
They were fixed instantly, and my performance on the Smith machine hip thrust improved. Many exercises do on bench press. Smith machine and bench press can play a vital role in your chest and shoulder exercises.
Hip Thrust: Does the Smith Machine Payoff?
In my personal experience, the answer would definitely be yes.
I was assisted by the Smith machine hip thrust:
- Build stronger glutes
- Lift heavier safely
- Practices: no spotters training.
- Swift movement as opposed to squats.
It is one of the best exercises for the lower body, as long as it is performed correctly with the right Smith machine hip thrust format, a clean Smith machine hip thrust format, and a smart Smith machine hip thrust weight selection. Bar weighs is also necessary to know to do some exercises.
Conclusion
The Smith machine hip thrust must be a part of your program forever, whether you are in a hardcore gym or Planet Fitness. All well and good, the people say–but words speak louder than deeds.
It is possible that the Smith machine hip thrust is the single most significant action you will ever take if you want to build glute strength and confidence.
FAQs
Do you consider that Smith machine hip thrusts are effective?
Yes, very effective with Smith machine hip thrusts and, more so, with glute-building exercises. It is more fixed with the fixed bar line, the mind-muscle is more engaged and can be weighted more heavily, which isolates the glutes more than most of the exercises that can be performed with a free weight, as long as the proper form is assumed in performing it.
What is the weight of 225 lbs on a Smith machine?
The weight of 225 lbs on a Smith machine will tend to be slightly lighter than 225 lbs on a free barbell. The real weight of the majority of Smith machines is approximately 10-20 pounds more than the effective weight, which varies depending on the angle and counterbalance system, and it differs both across gyms and between machines.
Will the Smith exercise grow glutes?
The Smith machine is certainly capable of developing the glutes. The exercises in the form of a Smith machine hip thrust may provide the opportunity of attaining the stability of tension, the security of heavy loading, and maximum extension of the hips as the most important requirements of glute hypertrophy under the impact of progressive loading and adequate nutrition.
What are the disadvantages of the Smith machine?
The key drawbacks of a Smith machine are: its position, which limits the bar’s movement to a fixed direction; reduced engagement of free-weight muscles; and limited transition to free-weight exercises. It may also cause the joints to be stressed out if the shape is wrong, and the necessary positioning will be very important.
