Alternating Lunge
Quads·Beginner·Compound
Smith Machine Hip Thrust
The Smith Machine Hip Thrust loads heavy glute-focused hip extension with the bar tracking on a guided path, eliminating the balance challenge of a free barbell hip thrust. Excellent for progressive overload.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Smith Machine Hip Thrust
- 01
Set a Bench perpendicular to the Smith Machine and sit with your upper back against the bench, knees bent, feet flat.
- 02
Position the bar over your hips, ideally with a pad for comfort.
- 03
Unrack the bar by rotating your wrists.
- 04
Drive through your heels and squeeze your glutes to extend your hips fully.
- 05
Pause at the top with your body in a straight line from knees to shoulders.
- 06
Lower under control and repeat.
Common questions
Frequently asked
What muscles does the Smith Machine Hip Thrust work?
The Smith Machine Hip Thrust primarily targets the Glutes. Supporting muscles include Hamstrings, Quads.
Is the Smith Machine Hip Thrust a compound or isolation exercise?
The Smith Machine Hip Thrust is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Smith Machine Hip Thrust?
You need the following equipment: Bench, Smith Machine.
What difficulty level is the Smith Machine Hip Thrust?
The Smith Machine Hip Thrust is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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