Exercise guide · Legs & Glutes

Smith Machine Hip Thrust

The Hip Thrust (Smith Machine) drives the hips against a padded Smith bar while the bar follows fixed rails. The guided bar path differentiates it from free-barbell, dumbbell, and dedicated hip-thrust-machine versions.

Targets: Glutes
Equipment: Machine
Type: Compound

Step by step

How to do the Smith Machine Hip Thrust

Position a flat bench securely across the Smith machine, sit with the upper back against it, and center a thick pad on the bar over the hip crease.
Plant the feet about shoulder-width apart, brace the trunk, and extend the hips enough to rotate the bar out of the hooks.
Lower the hips under control while keeping the upper back anchored and the knees tracking over the feet.
Drive through the heels and extend the hips until the torso and thighs form a level line without overextending the lower back.
Pause, lower with control, and rotate the bar securely into the hooks before leaving the bench.

Form cues

Center the padded Smith bar
Anchor upper back
Drive through heels
Finish with glutes, not back

Common mistakes

Using a free barbell that is not attached to Smith rails
Placing the bench where it can slide
Hyperextending the lower back at the top
Failing to rotate the bar fully into both hooks

Muscles worked

Primary

Glutes

Secondary

Hamstrings

Safety: Secure the bench, use the safety stops, pad the bar generously, and confirm both hooks engage before exiting. Stop for sharp hip, back, knee, or pelvic discomfort.

Alternatives

Similar legs & glutes exercises

See all legs & glutes exercises · Browse the full exercise library