Smith Machine Hip Thrust

Technique

How to perform Smith Machine Hip Thrust

1. Place a stable bench across the Smith track and set the bar so you can position your hip crease beneath it.
2. Sit with your upper back against the bench and your feet planted; padding between the bar and hips is optional.
3. Move your body under the fixed bar rather than trying to roll the Smith bar toward you.
4. Disengage the hooks and adjust your stance so your shins are approximately vertical at the top.
5. Extend the hips until your torso is aligned from shoulders to knees, keeping the ribs down rather than arching the lower back.
6. Bend at the hips to lower under control through the range allowed by the bench and track.
7. Re-engage the hooks before leaving the setup.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.