Smith-Machine Hip Thrust
Build a stronger, rounder posterior with Smith-Machine Hip Thrusts! Safely target your glutes for maximum results.
The Smith-Machine Hip Thrust is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: smith machine or weight plates or exercise bench.
Required Equipment
Smith-Machine Hip Thrust Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Smith-Machine Hip Thrust Variations and Alternatives
How to do the Smith-Machine Hip Thrust
Set up a bench horizontally behind the Smith machine. (If not using a bench, ensure your upper back can lean on a stable surface at the right height.)
Load the desired weight onto the Smith machine barbell and position the barbell at hip level.
Sit on the floor with your back against the bench and roll the barbell over your hips. Insert padding if necessary to protect your hips.
Position your feet about shoulder-width apart, with your toes pointing slightly outward and flat on the floor.
Drive through your heels and thrust your hips upwards by extending them forward, ensuring that your back remains in contact with the bench.
Lift the hips until your body forms a straight line from your shoulders to your knees.
Pause at the top of the movement and squeeze your glutes.
Lower your hips back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions and sets.
Make sure to use a weight that allows you to perform the exercise with proper form. It's important to keep the movement controlled throughout and to avoid overextending the lower back at the top of the movement. Adjust the bench height and bar padding as needed for comfort and safety.
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Smith-Machine Hip Thrust FAQs
What muscles does the Smith-Machine Hip Thrust work?
The Smith-Machine Hip Thrust mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Smith-Machine Hip Thrust?
Smith machine or weight plates or exercise bench.
Is the Smith-Machine Hip Thrust a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Hip Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Smith-Machine Hip Thrust variations and alternatives?
Similar exercises include the Barbell Elevated Hip Heel Thrust, Celebratory Hip Thrust, Dumbbell Band Hip Thrust and Dumbbell Staggered Hip Thrust.
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