Smith Machine Hip Thrust
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The Smith Machine Hip Thrust is a barbell-based strength exercise performed on a Smith machine, where you sit on the floor with your upper back against a bench, position the bar over your hips, and drive through your heels to thrust your hips upward into full extension. Its primary purpose is to build glute strength and power for improved hip extension. It mainly targets the glutes, with secondary involvement from the hamstrings and quadriceps, and benefits athletes, powerlifters, and those seeking hypertrophy in the posterior chain using the machine's guided track for stability.
How to Perform Smith Machine Hip Thrust
- 1Position the Smith machine bar at hip height and set the safety stops just below your hip level when seated.
- 2Place a bench or sturdy platform behind the bar, perpendicular to the machine; sit on the floor with your upper back against the bench.
- 3Roll the bar over your hips so it rests across your hip bones (use padding if needed); plant your feet flat on the floor, hip-width apart, knees bent at 90 degrees.
- 4Drive through your heels to lift your hips, extending them fully so your body forms a straight line from shoulders to knees, exhaling as you thrust up.
- 5Pause briefly at the top with glutes squeezed, then inhale as you lower your hips slowly until your torso is parallel to the floor.
- 6Repeat for desired reps, then carefully roll the bar off and unrack.
- 7Key form tips: Keep chin tucked and gaze forward; avoid arching your lower back—squeeze glutes at top, not lumbar. Common mistakes: Flaring elbows (keep arms supportive), partial range (full extension needed), or letting knees cave inward.
