Smith Hip Thrust

Smith Hip Thrust


This exercise involves lying on your back with your knees bent and feet flat on the ground, while lifting your hips up towards the ceiling using a barbell placed on a Smith machine. It primarily targets the glutes and hamstrings.

Muscle Group

Equipment Required

Smith Hip Thrust Instructions

  1. Start by sitting on the ground with your back against a bench or box and your feet flat on the floor.
  2. Position the barbell on your hips and hold it in place with your hands.
  3. Engage your glutes and lift your hips up towards the ceiling, keeping your feet flat on the ground.
  4. Pause at the top of the movement and squeeze your glutes.
  5. Lower your hips back down to the starting position and repeat for the desired number of reps.

Smith Hip Thrust Form & Visual

Smith Hip Thrust

Smith Hip Thrust Benefits

  • Targets glutes, hamstrings, and lower back muscles
  • Improves hip extension and overall lower body strength
  • Can help prevent lower back pain and injury
  • Can be modified for different fitness levels and goals
  • Can be done with or without weights for added resistance

Smith Hip Thrust Muscles Worked

  • Glutes
  • Hamstrings
  • Quadriceps
  • Erector Spinae

Smith Hip Thrust Variations & Alternatives

  • Single-leg Smith Hip Thrust
  • Smith Hip Thrust with resistance band
  • Smith Hip Thrust with barbell
  • Smith Hip Thrust with dumbbells
  • Smith Hip Thrust with kettlebell