How to Do the Perfect Smith Machine Hip Thrust (Complete Guide)
Build strong glutes, hamstrings, and core stability with the Smith Machine Hip Thrust, an effective exercise for isolating the lower body and improving hip drive.
Perfect Smith Machine Hip Thrust Technique
The Smith Machine Hip Thrust targets the glutes, hamstrings, and lower back, providing a safe and controlled movement for strength development. ChAIron's AI coaching ensures proper setup, controlled movement, and optimal glute activation.
Step-by-Step Form Guide
1.Setup Position: Sit on the ground with your upper back against the bench and the barbell resting over your hips.
2.Feet Placement: Position feet shoulder-width apart, with knees bent at 90 degrees.
3.Lift Off: Drive through the heels and extend the hips upward, lifting the barbell.
4.Top Position: Fully extend your hips, keeping your back straight, and squeeze your glutes at the top.
5.Lowering the Weight: Slowly lower the hips back to the ground while maintaining control of the barbell.6.Breathing: Inhale as you lower the hips, exhale while thrusting the hips upward.
Common Mistakes to Avoid
1.Setup Position: Sit on the ground with your upper back against the bench and the barbell resting over your hips.
2.Feet Placement: Position feet shoulder-width apart, with knees bent at 90 degrees.
3.Lift Off: Drive through the heels and extend the hips upward, lifting the barbell.
4.Top Position: Fully extend your hips, keeping your back straight, and squeeze your glutes at the top.
5.Lowering the Weight: Slowly lower the hips back to the ground while maintaining control of the barbell.6.Breathing: Inhale as you lower the hips, exhale while thrusting the hips upward.
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
1.Proper body alignment and hip extension.
2.Controlled movement for glute isolation and maximum activation.
3.Knee and foot positioning to ensure proper joint alignment.
4.Breathing techniques to optimize strength and endurance.
5.Safety monitoring to prevent injury from improper form.
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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