Smith Staggered Stance Hip Thrust
The Smith Staggered Stance Hip Thrust targets the glutes and hamstrings while providing stability through the Smith machine.
- Set the Smith machine bar at hip height.
- Position one foot on the ground and the other on a bench or platform behind you.
- Engage your core and push through your grounded heel to lift your hips towards the ceiling.
- Lower your hips back down without touching the ground and repeat.
How to perform the Smith Staggered Stance Hip Thrust
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Staggered Stance Hip Thrust using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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