Smith Machine Hip Thrust

How to perform the Smith Machine Hip Thrust

1. Position a bench inside the Smith frame and set the bar to roll into the hip crease.
2. Sit with the upper back on the bench and the padded bar across the hips, feet planted with vertical shins.
3. Unlock the bar and drive the hips up along the fixed vertical track to full extension.
4. Use the guided bar path to focus purely on squeezing the glutes at the top.
5. Keep the ribs down to avoid arching the lower back against the fixed bar.
6. Lower under control to a hip stretch, then relock the bar only at the bottom when finished.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Positioning the bench so the vertical track does not line up over the hips.
• •Hyperextending the lumbar spine at the top instead of a neutral pelvis.
• •Fighting the fixed path by trying to shift the feet mid-rep.
• •Failing to re-engage the safety hooks before releasing the bar at the end.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell