Smith Machine Hip Thrust

Smith Machine Hip Thrust is a beginner compound push using smith machine, bench. It loads Glutes.

Why this lift

The Smith Machine Hip Thrust is a beginner compound push lift. It primarily loads Glutes. Hamstrings, Abs help. You need smith machine, bench. Most programs place it near the start of a session, while you are fresh. You may also hear it called Smith Machine Hip Thrusts.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Abs

Setup

• Set up for the Smith Machine Hip Thrust with smith machine, bench. Upper back on a bench, load over the hips.
• Feet planted so the shins are vertical at the top. Ribs down, chin tucked.

How to do it

1. Drive through the heels and extend the hips until Glutes are locked.
2. Pause with a glute squeeze, then lower under control.

Coaching cues

• Heels, not toes. Ribs down at the top.
• Squeeze the glutes; do not arch the low back.

Common mistakes

• Overarching the lumbar spine. Tuck the tailbone and keep the ribs down.
• Cutting the lockout short. Reach a full hip extension every rep.

How to program it

Treat the Smith Machine Hip Thrust as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Smith Machine Hip Thrust does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes

FAQ

What muscles does the Smith Machine Hip Thrust work?

The Smith Machine Hip Thrust works Glutes (primary), Hamstrings, Abs (secondary).

What equipment do I need for the Smith Machine Hip Thrust?

You need smith machine, bench.

Is the Smith Machine Hip Thrust suitable for beginners?

Yes. The Smith Machine Hip Thrust is marked beginner in this catalog. Start lighter than you think and film one set from the side.