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Smith Machine Kneeling Hip Thrust

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

MediumGlutes

About this exercise

The Smith machine kneeling hip thrust is a glute-focused exercise performed from a kneeling position, with the upper back braced against a bench and the Smith machine bar resting across the hips. The kneeling stance removes the hamstrings from the equation more than a standing hip thrust, placing maximum emphasis on glute contraction. The fixed bar path of the Smith machine provides stability and allows you to focus on the hip extension movement.

How to Perform

  • Place a yoga mat or pad under your knees and position yourself kneeling with your upper back resting against the edge of a flat bench
  • Set the Smith machine bar to hip height and slide it across your hip crease, adding a pad for comfort
  • Position your knees at hip-width apart with shins roughly vertical
  • Lower your hips toward the floor to create tension at the starting position
  • Drive your hips upward by squeezing your glutes forcefully until your torso is horizontal and body forms a straight line from knees to shoulders
  • Hold the top position for a moment with maximum glute contraction
  • Lower your hips slowly back toward the floor without fully releasing tension, then repeat

Muscle Activation

Primary
Glutes
Secondary
HamstringsLower back

About the Smith Machine Kneeling Hip Thrust

The Smith Machine Kneeling 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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