Smith Machine Hip Thrust
A hip thrust performed under a Smith machine bar, which keeps the bar path stable throughout the lift.
Equipment: Smith machine, Bench
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 | 4-6 | 2-3 min |
| Build muscle | 3-4 | 8-12 | 60-90 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. 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, building a base with the Bodyweight Hip Thrust first is a reasonable place to start.
See the Bodyweight Hip ThrustWhat 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 smith-machine or bench for the Smith Machine Hip Thrust?
The Kettlebell Swing targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have smith-machine or bench available.
See the Kettlebell SwingRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.