Smith Machine Hip Thrust

How to Perform the Smith Machine Hip Thrust

1. Position a flat bench perpendicular to the Smith Machine and sit on the ground with your upper back against the bench.
2. Roll or position the Smith Machine bar so it sits across your hip crease, using a bar pad for comfort.
3. Place your feet flat on the floor, hip-width apart, with your knees bent at roughly 90 degrees.
4. Unrack the bar and lower your hips toward the floor as the starting position.
5. Drive through your heels and push your hips upward until your thighs are parallel to the floor, squeezing your glutes hard at the top.
6. Hold the top position for 1-2 seconds with a slight posterior pelvic tilt to maximize glute engagement.
7. Lower your hips back down under control and repeat for the prescribed number of repetitions.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Maximally activates the glutes without requiring barbell balance, enabling heavier loading
• ✓Builds glute strength and size that transfers to squats, deadlifts, and athletic movements
• ✓Easy setup and reracking compared to barbell hip thrusts

Pro Tips

• ●Use a thick bar pad or folded towel to prevent the bar from digging into your hip bones.
• ●Look forward rather than up at the ceiling to maintain a neutral neck position throughout.
• ●The Smith Machine is ideal for drop sets and high-rep burnout sets since you can quickly adjust the weight.

Variations

Recommended Sets & Reps