Smith Machine Hip Thrust
Rest your upper back on a bench with the Smith bar across your hips and feet set flat in front of you. Lower the hips until you feel a stretch, then drive through the heels to raise the hips until the torso and thighs line up. Squeeze the glutes at the top and lower with control along the fixed bar path.
Muscles worked
Primary
Secondary
Equipment
Smith machineBench
How to do it
- Sit with your upper back on a bench positioned under a Smith bar set at hip height.
- Roll the bar across the hips with a pad and set the feet so the shins are vertical at lockout.
- Brace the core and pull the ribs gently toward the pelvis.
- Unrack the bar and drive through the heels until the hips reach full extension.
- Pause for one count with the glutes squeezed.
- Lower under control along the fixed bar path.
Watch for
- Overarching the low back at the top.
- Letting the bar drift forward off the hip crease.
- Knees collapsing inward.
Breathing
Exhale as you lift, inhale as you lower.
Tip
The Smith path is fixed, so set the bench position carefully before the first rep; small bench shifts change the load on the glutes.
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