Smith Machine Hip Thrust
Primary
Glutes
Secondary
Hamstrings, Core
Equipment
Smith Machine
Difficulty
Intermediate
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Smith Machine Hip Thrust is a compound hip hinge movement that primarily targets your glutes. Use when seeking stability or going heavier on hip thrusts.
Everything You Need to Know About the Smith Machine Hip Thrust
The Smith Machine Hip Thrust is a intermediate difficulty exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use when seeking stability or going heavier on hip thrusts. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters wanting machine-guided movement. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Smith Machine Hip Thrust work?
Primary
Secondary
Stabilizers
Step-by-step: Smith Machine Hip Thrust
- 1
Position a bench inside the Smith machine.
- 2
Set the bar at appropriate hip height.
- 3
Sit with your upper back against the bench, bar across hips.
- 4
Unrack the bar and plant your feet flat.
- 5
Drive through your heels to thrust your hips up.
- 6
Squeeze at the top, then lower with control.
What are the best tips for the Smith Machine Hip Thrust?
Use a pad for hip comfort.
The fixed path provides stability for heavier loads.
Focus on the squeeze at the top.
Mistakes to watch for on the Smith Machine Hip Thrust
Positioning bench too far from the bar.
Hip hinge movements like the Smith Machine Hip Thrust demand precise mechanics. This mistake puts your lower back in a vulnerable position. Drive through your hips and let your Glutes (gluteus maximus) control the movement.
Not using full range of motion.
Cutting the range of motion short on the Smith Machine Hip Thrust means your Glutes (gluteus maximus) never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Rushing through repetitions.
Rushing through the Smith Machine Hip Thrust reduces the time your Glutes (gluteus maximus) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Smith Machine Hip Thrust?
Intermediate lifters wanting machine-guided movement.
How to Program the Smith Machine Hip Thrust
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 8-12 reps. Rest 90s-2min.
What are good alternatives to the Smith Machine Hip Thrust?
Other Variations
- Single-Leg Smith Hip Thrust
- Pause Smith Hip Thrust
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Smith Machine Hip Thrust — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Ensure safeties are properly set.
- Use a barbell pad.