How to Do the Smith Machine Hip Thrust
The Smith machine hip thrust lets you drive a loaded bar up with your glutes while the rails keep the bar steady. It makes heavy loading easier than a free barbell, and it's a popular glute builder. It suits lifters chasing glute size and strength.
Log every set of your Smith Machine Hip Thrust in Superlift
Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
How to do the Smith Machine Hip Thrust
- 1
Place a bench inside the machine and sit with your upper back against its edge.
- 2
Roll the bar over your hips with a pad for comfort.
- 3
Plant your feet about hip width, shins vertical at the top.
- 4
Twist to unhook the bar.
- 5
Drive through your heels to lift your hips.
- 6
Squeeze your glutes at the top with your ribs down.
- 7
Lower under control and repeat.
Form cues to remember
- Push through your heels
- Tuck your chin slightly
- Ribs down, glutes squeezed
- Shins vertical at the top
Smith Machine Hip Thrust video tutorial
Common mistakes
Overarching the lower back
Tuck your pelvis and keep your ribs down at the top.
Feet too far or too close
Adjust so your shins are vertical when your hips are up.
Bar digging into hips
Use a thick pad or a folded mat for comfort.
Cutting the range
Lower until your hips are near the floor, then drive up fully.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 90 seconds rest |
|---|---|
| Strength | 3–5 sets of 5–8 reps, 2 minutes rest |
| Endurance | 2–3 sets of 15–20 reps |
Heavy loads on the hips can bruise, so use padding. Stop if you feel pain in your lower back instead of your glutes.
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Track your Smith Machine Hip Thrust and watch it go up
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Smith Machine Hip Thrust FAQ
Why do hip thrusts feel better in the Smith machine?
The guided bar is stable, so you can focus on pushing. It also makes unracking and racking easier with heavy weights.
What muscles does the hip thrust work?
It mainly targets your glutes, with your hamstrings helping.
How heavy should I go on the Smith machine hip thrust?
Choose a load where you can squeeze the top for a second on every rep. Many lifters thrust heavier than they squat, but progress gradually.
