Smith Machine Hip Thrust - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Smith Machine Hip Thrust

Step by step instructions, muscle activation and variants for the Smith Machine Hip Thrust.

MediumGlutes

About this exercise

The Smith machine hip thrust is a glute-dominant exercise performed with the barbell fixed on the Smith machine, allowing for controlled loading and a guided bar path. Upper back rests on a bench while the hips drive the bar upward through a full range of motion.

How to Perform

  • Set the Smith machine bar to a height just above your hips when seated on the floor
  • Sit on the floor with your upper back against the side of a flat bench
  • Roll the bar over your hips and place a pad between the bar and your hip bones for comfort
  • Plant your feet flat on the floor, hip-width apart, with knees bent to roughly 90 degrees at the top
  • Brace your core and drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees
  • Hold the top position for a brief pause, fully contracting the glutes
  • Lower your hips in a controlled manner back toward the floor
  • Keep your chin tucked and avoid hyperextending your lower back at the top

Muscle Activation

Primary
Glutes
Secondary
QuadricepsHamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Smith Machine Hip Thrust

The Smith Machine Hip Thrust is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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