Smith Hip Thrust

Description

The Smith machine hip thrust is a glute-focused hip extension exercise performed with a Smith bar across the hips while the upper back is braced against a bench. The guided bar path eliminates the need to stabilize the bar laterally, allowing you to focus entirely on squeezing the glutes. It is often easier to set up than the barbell version and allows heavier loading with less hassle.

Muscle Group

Glutes, Hamstrings

Equipment Required

Smith Machine

Smith Hip Thrust Instructions

Position a flat bench horizontally inside the Smith machine. Set the bar at a height that allows you to sit on the floor with the bar across your hips.
Sit on the floor with your upper back against the bench. Roll or position the Smith bar across your hip crease. Use a barbell pad for comfort.
Plant your feet hip-width apart, roughly under your knees when at the top of the thrust. Brace your core.
Twist the bar to unrack. Drive through your heels and squeeze your glutes to lift your hips.
Continue until your body forms a straight line from knees to shoulders. Your shins should be roughly vertical.
Squeeze your glutes hard at the top for one to two seconds. Do not hyperextend your lower back.
Lower your hips under control. The bar follows the guided path.
Repeat for the desired number of reps. Twist to re-rack when finished.