Exercise Guide

Smith Machine Hip Thrust

A hip thrust under a fixed bar. No rolling the bar into place and no balancing it, which is why most people can load it heaviest here.

BeginnerStrengthPushCompound
Form
Smith Machine Hip Thrust - Start position
Start
Smith Machine Hip Thrust - Mid position
Mid
Smith Machine Hip Thrust - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Glutes

Equipment

Smith Machine

Difficulty

Beginner

Category

Strength

Force

Push

Mechanic

Compound

Secondary Muscles

HamstringsCore
How to Perform
  1. 1

    Set a bench under the smith bar and sit with your upper back against it, bar across your hips.

  2. 2

    Pad the bar and plant your feet so your shins are vertical at the top of the rep.

  3. 3

    Unlock the bar and drive your hips up until your torso is parallel to the floor.

  4. 4

    Lower under control and re-lock the bar at the end of the set.

Tips
  • ★Set the bench position before you load - shuffling underneath a loaded bar is awkward.
  • ★Ribs down at the top; the lift ends when the hips are extended, not when the back arches.
Explore by Muscle
GlutesHamstringsCore