Glutes · Compound

Smith Machine Hip Thrust

A hip thrust on the Smith machine that is quick to set up and stable.

MAIN MUSCLE
Glutes
ALSO WORKS
Hamstrings
EQUIPMENT
Smith machine, Bench
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place a bench perpendicular to the Smith bar and sit with your upper back on it.

  2. Position the padded bar over your hips and unhook it.

  3. Drive the hips up until they are in line with the knees and shoulders.

  4. Lower slowly and repeat.

COMMON MISTAKES

  • Arching the lower back to finish; tuck the chin and ribs and finish with the glutes.
  • Feet too far or too close; set them so shins are vertical at the top.

TIPS

  • Pause one second at the top with a hard glute squeeze.

QUESTIONS

Which muscles does Smith Machine Hip Thrust work?

The main muscle is Glutes. It also works Hamstrings.

How many reps should I do?

FORGE suggests 8-12 reps for Smith Machine Hip Thrust. The app adjusts sets and reps to your goal and level.

What can I do instead of Smith Machine Hip Thrust?

These train the same muscles: Barbell Hip Thrust, Glute Bridge, Cable Pull-Through.