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Smith Machine Single-Leg Hip Thrust
A unilateral hip thrust using the Smith machine that targets glutes for strength and hypertrophy; isolates each side with guided bar path to address imbalances and enhance stability.
About Exercise
Equipment
Smith Machine, Incline Bench
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
6/10Biceps Femoris
Quads
4/10Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Position a stable bench parallel to the Smith machine, one foot in front. Sit on the floor with upper back against the bench edge, roll the padded bar over your hips, and unrack it.
- Place one foot flat on the floor under the bar with knee bent 90 degrees at top; lift the other leg off the ground.
- Engage core and glutes, drive through planted heel to extend hips upward.
- Squeeze glutes at top, forming straight line from shoulders to knee.
- Lower hips slowly with control, keeping slight tension without touching ground.
- Complete reps on one side, then switch legs.
Coaching Tips
Form Cues
- Drive through heel
- Squeeze glutes at top
- Keep core tight
- Maintain neutral spine
- Knee tracks over toes
Breathing
Inhale as you lower your hips, exhale as you drive up and squeeze your glutes.
Tempo
3-1-1
Range of Motion
Lower hips until just above ground; extend until shoulders, hips, and knee align in straight line, knee at 90 degrees.
Safety
Safety Notes
- Use padding on bar to avoid bruising
- Start with light weight for form
- Avoid if acute lower back pain
- Ensure machine safety catches are set
- Keep chin tucked and gaze forward
Spotting
Not typically needed due to Smith machine's fixed path and safety hooks; use for heavy loads if available.
Common Mistakes
- Arching lower back
- Using momentum to lift
- Letting hips drop fully
- Foot too far forward or back
- Failing to unrack properly
When to Avoid
- Lower back injury
- Hip impingement
- Knee instability
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot placement
Build Up First
- Master basic hip thrust form
- Familiarity with Smith machine unracking
Also known as
Single-Leg Smith Hip Thrust, Smith Unilateral Hip Thrust, Single-Leg Smith Glute Bridge
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