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Smith Machine Hip Thrust

A hip thrust using the Smith machine bar, which runs on rails so it cannot roll or tip.

intermediatesmith machineflat benchsquat pad

Smith Machine Hip Thrust, start position
START
Smith Machine Hip Thrust, end position
END
BEFORE YOU START2
  1. Put a pad on the bar and set the bench in front of the bar, parallel to it.
  2. Load the same weight on each side.
HOW TO DO IT

Get into position

  1. Sit on the floor with your upper back against the side of a bench, knees bent, feet flat.
  2. Slide under the padded bar so it sits in the crease of your hips, and unhook it.
  3. Set your feet so your shins are upright when your hips are at the top.
  4. Tuck your chin slightly and look forward, not at the ceiling.

Check: Your shoulder blades rest on the bench edge, the padded bar sits in the crease of your hips, and your feet are flat. The bar is unhooked.

Drive your hips up

  1. Squeeze your buttocks and push through your heels to drive your hips up.
  2. Stop when your body is a straight line from shoulders to knees and hold for a second.

Check: Your body is a straight line from shoulders to knees, your shins are upright, and your ribs are tucked down, not flared.

Lower slowly

  1. Lower your hips slowly until your buttocks are just above the floor.

Check: Your buttocks are just above the floor.

That is one rep. Repeat for your set, then hook the bar back on the rails before sliding out.

Breathe out as you lift in about 1 second; squeeze at the top; breathe in as you lower over 2 seconds.

MUSCLES WORKED
Smith Machine Hip Thrust: muscles worked, front view
Smith Machine Hip Thrust: muscles worked, back view

gluteshamstringscore

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Arching the lower back and flaring the ribs at the top. Loads the lower back instead of the buttocks. Fix: Stop at a straight line, tuck your ribs, and squeeze the buttocks.
  • Looking up at the ceiling. Fix: Keep your chin tucked and eyes forward.
  • Feet too far away, so the shins lean forward at the top. Fix: Bring your feet in until the shins are upright at the top.
  • Pushing through the toes. Fix: Drive through the heels.
SAFETY2
  • Always hook the bar before you slide out.
  • Use a pad.
EQUIPMENT SETTINGS
  • smith machine · bar height: the padded bar sits on your hips with your buttocks on the floor
  • flat bench · height: bench edge just below the shoulder blades
RELATED EXERCISES

easier: bodyweight glute bridge

harder: barbell hip thrust

variants: barbell hip thrust, smith machine frog pump

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