Smith Machine Hip Thrust

How to do it

1. Set a bench parallel to the bar in the Smith machine, pad the bar, and rest it on the safety stops so it sits over your hips when you sit on the floor.
2. Sit with the bench edge just below your shoulder blades and plant your feet flat about hip-width apart so your shins are vertical at the top.
3. Hold the bar with both hands, tuck your chin, and drive through your heels to lift your hips until your torso is level with the floor.
4. Squeeze your glutes at the top without arching your lower back, then lower under control until the bar settles back on the stops.

Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.

Muscles worked

• GlutesMain
• HamstringsHelping
• QuadsHelping

Also known as

Hip Thrust (Smith Machine)