Smith Machine Hip Thrust
- Intermediate
- Gym
The Smith machine hip thrust loads a bar that sits on your hips while your upper back rests on a bench and your feet plant hip-width apart. Driving the hips up to a straight line trains the glutes and hamstrings as a hinge on a fixed rail. Intermediate lifters use it for weight and reps in the gym as a main lift.
- Muscles
- Glutes, Hamstrings
- Equipment
- Smith machine, Bench
- Logged as
- Weight and reps
How to
- Sit with your upper back on a bench, Smith bar over your hips.
- Plant your feet hip-width and unhook the bar.
- Drive your hips up until your thighs and torso are level.
- Squeeze your glutes at the top, then lower with control.
Form cues
- Tuck your chin slightly to keep your neck neutral.
- Push through your heels, not your toes.
- Pause a beat at the top before lowering.
Common mistakes
- Lower back arches at the top of the thrust. Stop the lift once hips and torso line up.
- Feet are placed too close to the hips. Set your feet so shins stay near vertical at the top.
- Bar rolls off center on the hips. Center the bar over your hip crease before lifting.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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