Smith Machine Hip Thruster
The Smith Machine Hip Thruster is a compound lift targeting the glutes and hamstrings for maximal lower body strength and hypertrophy, using the fixed bar path for stability.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Abs, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max
Hamstrings
7/10Biceps Femoris, Semitendinosus
Quads
5/10Vastus Lateralis, Vastus Medialis
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-180 seconds • Rest longer for heavy strength sets, shorter for hypertrophy focus.
How to Perform
Position a flat bench perpendicular to the Smith machine. Sit on the floor with your upper back against the bench, feet flat, and center the bar directly across your hips, utilizing padding if available.
- Set the safety catches, unrack the bar, and secure your upper back against the bench, keeping your chin tucked.
- Drive through your heels, squeezing your glutes to lift your hips toward the ceiling.
- Push until your hips are fully extended and your torso forms a straight line from knees to shoulders.
- Pause briefly at the top to maximize glute contraction.
- Slowly lower the weight back down in a controlled manner.
- Stop just short of the floor or when tension decreases, and immediately begin the next repetition.
Coaching Tips
Form Cues
- Drive through the heels.
- Squeeze the glutes hard.
- Full hip lockout.
- Keep chin tucked down.
- Ribs stay down.
Breathing
Inhale deeply and brace your core before lifting; exhale forcefully as you drive the hips up toward full extension.
Tempo
2-1-1
Range of Motion
The movement spans from just above the floor (maintaining tension) to full hip extension, where the knees, hips, and shoulders align.
Safety
Safety Notes
- Ensure the bench is stabilized and will not slide or tip.
- Always use padding on the bar to prevent bruising of the hip bones.
- Do not use excessive weight if you cannot maintain a neutral spine.
Spotting
Not recommended; use the Smith machine safety stops set just below the desired bottom range of motion.
Common Mistakes
- Overextending the lower back at the top.
- Allowing the hips to drop too low.
- Letting the knees cave inward.
- Relying on momentum instead of muscle drive.
When to Avoid
- Acute low back pain or disc issues.
- Severe knee pain during hip extension.
- Significant hip joint instability.
Flexibility Needed
- Adequate hip extension mobility.
Build Up First
- Competency in bracing the core under load.
- Ability to maintain a stable upper back position.
Also known as
Smith Machine Hip Thrust, Smith Machine Glute Bridge
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