Video Coming Soon
We're working on adding video demonstrations for this exercise.
Smith Machine Hip Thrust
Smith machine hip thrust that targets glutes and hamstrings to build lower body strength and hypertrophy; offers stability for heavier loads than free-weight variations.
About Exercise
Equipment
Smith Machine, Flat Bench, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Adductors, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
5/10Erector Spinae
Adductors
4/10Adductor Magnus
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position a flat bench perpendicular to the Smith machine. Sit on the floor with upper back against the bench, roll the bar over hips with a pad for comfort, feet flat and hip-width apart.
- Unrack the bar by rotating it off the hooks.
- Drive through heels to lift hips up, extending fully.
- Squeeze glutes at the top, forming a line from shoulders to knees.
- Hold briefly at peak contraction.
- Lower hips slowly back to start, maintaining control.
- Rerack the bar after reps.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Keep chin tucked
- Neutral spine always
- Knees at 90 degrees top
Breathing
Inhale as you lower your hips, exhale forcefully as you drive up and squeeze glutes.
Tempo
2-1-1
Range of Motion
Lower hips until they nearly touch the floor; extend until body aligns straight from shoulders through hips to knees.
Safety
Safety Notes
- Use pad under bar to avoid bruising
- Start light to master form
- Avoid if acute lower back pain
- Set safety catches properly
- Ensure stable bench placement
Spotting
Spotting rarely needed due to fixed bar path; if heavy loads, assist from sides by supporting bar ends.
Common Mistakes
- Arching lower back
- Using momentum
- Feet too far forward
- Partial hip extension
- Bar slipping off hips
When to Avoid
- Acute lower back injury
- Hip impingement
- Knee pain with flexion
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot position
Build Up First
- Master glute bridge
- Hip hinge proficiency
Also known as
Smith Machine Hip Raise, Smith Hip Thrust
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Smith Machine Hip Thrust
Smith Machine, Flat Bench
Glutes
Smith Machine Single-Leg Hip Thrust
Smith Machine, Incline Bench
Glutes
Machine Hip Thrust
Hip Thrust Machine
Glutes
Barbell Hip Thrust
Barbell, Flat Bench
Glutes
Dumbbell Hip Thrust
Dumbbells, Flat Bench
Glutes
Dumbbell Hip Thrust
Dumbbells, Flat Bench
Glutes
Bench Plyo Hip Thrust
Flat Bench
Glutes
Barbell Hip Thrust Pulse
Barbell, Flat Bench
Glutes
Plate Thruster
Plates
Shoulders
Bench Single-Leg Hip Thrust
Flat Bench
Glutes
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
