legsglutes

Smith Machine Hip Thrust

A hip thrust performed under a Smith machine bar, which keeps the bar path stable throughout the lift.

How to do it

1Sit with your upper back against a bench positioned under the bar, and roll the bar over your hips.
2Plant your feet flat and drive through your heels to lift your hips until your body forms a straight line.
3Squeeze your glutes at the top, then lower back down with control.

Common mistakes

Positioning the bench too far forward or back relative to the bar's path.
Overextending the lower back at the top of the movement.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	3-4	6-10	90-120 sec
Build muscle	3-4	8-12	90-120 sec
General fitness	3-4	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the Smith Machine Hip Thrust safe for beginners?

The Smith Machine Hip Thrust is tagged intermediate, meaning it generally works best once you already have some legs training experience. If you're new to training, the Bodyweight Hip Thrust builds the same kind of movement with less demand, which makes it a reasonable place to start.

See the Bodyweight Hip Thrust

What muscles does the Smith Machine Hip Thrust work?

The primary mover is your glutes. As a legs movement, it also involves your hamstrings and lower back.

What can I substitute if I don't have a Smith machine or a bench for the Smith Machine Hip Thrust?

The Bodyweight Hip Thrust trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a Smith machine or a bench available. The loading won't match exactly, so expect to adjust the weight or reps.

See the Bodyweight Hip Thrust

Related exercises

Learn more

Want a full plan built around exercises like this one? Try the workout plan tool.