Strength Training · Bodybuilding
Smith Machine Hip Thrust
The Smith machine hip thrust trains your glutes by lifting a padded bar with your hips while your upper back rests on a bench. The guided bar path reduces the need to balance the load.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Rest your upper back against the bench edge, just below your shoulder blades.
- Position the padded bar across your hip crease.
- Plant your feet about hip-width apart, positioned so your shins will be nearly vertical at the top.
- Rotate the bar to release its hooks.
- Raise your hips until your torso and thighs form a straight line.
- Lower your hips under control through a comfortable range.
- Rotate the bar back into its hooks after your final repetition.
Form cues
- Keep your ribs down.
- Keep your chin gently tucked.
- Press through your whole foot.
- Exhale as you lift.
Common mistakes
- Arching to lift higherStop when your hips are extended rather than gaining extra height from your lower back.
- Knees collapsing inwardKeep your knees tracking in line with your toes throughout the repetition.
- Bouncing out of the bottomReverse direction smoothly without using a rebound to move the weight.
Safety
Heavy loads or fatigue can strain your lower back or cause painful pressure across your hips. A sliding bench or missed hook can leave you pinned beneath the bar.
- Secure the bench against sliding before loading the bar.
- Set the safety stops just below your intended bottom position, high enough to keep the bar from trapping you.
- Practice releasing and engaging the hooks with an unloaded bar before adding weight.
- Confirm both hooks are fully engaged before moving out from under the bar.
If you have ongoing hip or lower-back pain, use a lighter version or consult a physiotherapist before loading this movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell Pad
- Glute Bridge Bench
- Smith Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Start with a load that leaves you able to perform two more controlled repetitions.