Smith Machine Hip Thrust Crunch
The Smith Machine hip thrust crunch combines a reverse crunch with a hip thrust using the fixed bar path for stability. Lie on a bench, place your feet against the bar, and drive your knees toward your chest while curling your hips off the pad.
How to Perform
Lie on a flat bench positioned under the Smith Machine with your feet pressing against the bar.
Unrack the bar at a low position and curl your knees toward your chest by flexing your abs.
Lift your hips off the bench at the top of each rep to maximize lower ab contraction.
Lower slowly with control — do not let gravity drop your legs.
Common Mistakes to Avoid
Using leg drive instead of ab contraction, which turns it into a leg press.
Not curling the hips off the bench, which limits the range of motion and reduces lower ab engagement.
Going too heavy and losing the mind-muscle connection with the abs.
Muscle Activation
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