Hip Thrust (Smith Machine)

How to do it

1. Set a bench behind you at shoulder-blade height and sit on the floor under the Smith bar.
2. Rest your upper back against the bench, plant your feet about hip width apart and bend your knees.
3. Put the bar over your hips with a pad under it, then unhook it and brace your core.
4. Press through your heels and lift your hips until your shoulders, hips and knees form a straight line.
5. Pause briefly at the top, then lower your hips under control.

Key cues

• Bar over your hips, padded
• Shoulder blades stay on the bench
• Shins vertical at the top
• Squeeze your glutes at the top
• Keep your neck neutral

Common mistakes

• Arching your lower back at the top
• Stopping short of a straight line from shoulders to knees
• Letting your upper back slide off the bench
• Running the bar over bare hips with no pad

Muscles worked

Primary

Glutes

Secondary

Adductors and quads

Equipment

Smith machine, bench and bar pad.

Variations

• Hip Thrust (Barbell)

  Barbell · Glutes · Hinge

• Hip Thrust (Machine)

  Machine · Glutes · Hinge

References

1. StrengthLog: Smith Machine Hip Thrust
2. BarBend: Hip Thrust