Smith Machine Hip Thrust
A hip thrust performed under a Smith machine bar, which moves on a fixed vertical track. It allows stable loading of the glutes with a simple setup.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Quadriceps
- Sets
- 3–4
- Reps
- 8–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Place a bench perpendicular under the Smith machine. Sit with your upper back on the bench, the padded bar over your hip crease, feet flat.
Unrack the bar by lifting your hips and rotating the hooks off.
Lower your hips until just above the floor.
Drive through your heels to lift your hips until your torso is level.
Squeeze the glutes, then repeat; re-rack at the top when finished.
Breathing: Inhale at the bottom, exhale as you thrust up.
Coaching tips
Ribs down
Shins vertical at the top
Controlled lowering
Common mistakes
Bar path not over the hip crease
Arching the lower back
Forgetting to set the safety stops
Safety notes
Set the safety stops just below your lowest hip position.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.