Machine exercise

Smith Machine Hip Thrust form, muscles worked, and workout tracking

The Smith machine hip thrust is a glute-dominant hip extension performed with the upper back on a bench and the guided bar resting across the hips. Because the fixed bar path eliminates the balancing and bar-rolling issues of the barbell version, lifters use it to load the glutes heavily for hypertrophy and hip-extension strength that transfers to squats, deadlifts, and sprinting.

Smith Machine Hip Thrust illustration

How to do Smith Machine Hip Thrust

  1. 1Place a bench parallel to the Smith machine, sit on the floor with your upper back against the bench pad, and position the padded bar across the crease of your hips.
  2. 2Plant your feet hip-width apart so your shins are vertical at the top of the movement, then unlock the bar.
  3. 3Brace your core, tuck your chin slightly, and exhale as you drive through your heels to lift your hips until your torso is parallel to the floor.
  4. 4Squeeze your glutes hard at the top without arching your lower back or overextending.
  5. 5Inhale as you lower your hips under control until they hover just above the floor, then repeat without bouncing.

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