Smith Machine Hip Thrust

Technique

How to perform Smith Machine Hip Thrust

1. Position a flat bench to the Smith machine so the edge of the bench aligns roughly with the bar’s path, then set the bar to hip height and pad it with a thick barbell pad or towel.
2. Sit on the floor with your upper back resting against the bench, roll the bar into your hip crease, and plant your feet shoulder‑width apart with shins vertical when the bar is at the top.
3. Brace your core, tuck your chin, and unlock the Smith bar by rotating it away from the safety hooks - this is your starting position.
4. Exhale as you drive through your heels and extend your hips upward, squeezing your glutes until your torso forms a straight line from shoulders to knees while keeping your ribs down.
5. Pause briefly at full extension, ensuring your knees stay stacked over your ankles and avoiding excessive arch in your lower back.
6. Inhale as you lower the bar under control by hinging at the hips until your glutes hover just above the floor, then repeat for the prescribed repetitions.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.