How to Do Smith Machine Hip Thrust: Muscles Worked & Proper Form

Muscles Worked in Smith Machine Hip Thrust

Primary muscles worked:

• Glutes

Secondary muscles worked:

• Adductors
• Quads

How to Do Smith Machine Hip Thrust

1. Sit on the floor beneath the bar in the smith machine, with a bench positioned behind you at the height of your shoulder blades.
2. Position the bar over your hips. Use a bar pad if needed to protect your hip area.
3. Place your shoulder blades against the bench, bend your knees, and plant your feet firmly on the floor at hip-width apart.
4. Lift the bar off the safety locks, keep your core engaged, and begin the movement.
5. Press through your heels and lift your hips upward by engaging your glutes until your body forms a straight line from shoulders to knees.
6. Briefly pause at the top, then lower your hips back down to the starting position in a controlled manner.
7. Repeat for reps.

Commentary

The Smith machine hip thrust is an effective exercise for targeting the glutes, and with added stability from the machine, you’ll be able to focus on muscle connection and strength.

We recommend placing something between the bar and your pelvis to soften the pressure from the bar, like a folded yoga mat, a towel, or a barbell pad.