# Hip Thrust (Smith Machine)

> A hip thrust with the bar on a Smith machine, driving your hips up from a bench to build your glutes.

Page: https://fitnessie.app/exercises/smith-machine-hip-thrust/
Type: Machine · Hinge
Demo video: https://fitnessie.app/demos/hip-thrust-smith-machine/2664aec838db3290.mp4

## 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)](https://fitnessie.app/exercises/hip-thrust/)
- [Hip Thrust (Machine)](https://fitnessie.app/exercises/machine-hip-thrust/)

## References

- [StrengthLog: Smith Machine Hip Thrust](https://www.strengthlog.com/smith-machine-hip-thrust/)
- [BarBend: Hip Thrust](https://barbend.com/hip-thrust/)