Smith Machine Hip Thruster
A hip extension exercise using a Smith machine and bench that targets the glutes and hamstrings to build lower body strength and glute hypertrophy; ideal for controlled heavy loading.
About Exercise
Equipment
Smith Machine, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Lower Back, Quads, Adductors, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
4/10Erector Spinae
Quads
4/10Adductors
3/10Adductor Magnus
Abs
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Longer for heavier sets
How to Perform
Position a flat bench perpendicular to the Smith machine. Adjust the bar to hip height when seated, pad it, sit with upper back on bench edge, roll under bar to rest on hips, feet shoulder-width flat on floor.
- Engage core and unrack bar by extending hips slightly.
- Drive through heels to lift hips up, squeezing glutes.
- Form straight line from shoulders to knees at top.
- Pause briefly at peak contraction.
- Lower hips controlled until glutes near floor.
- Rerack bar after reps by lowering to safeties.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes at top
- Keep chin tucked
- Maintain neutral spine
- Shins vertical
- Core tight
Breathing
Inhale as you lower hips, brace core, exhale forcefully as you drive hips up.
Tempo
3-1-1
Range of Motion
Lower until hips touch or hover above floor; extend until body aligns straight from shoulders through hips to knees, shins vertical.
Safety
Safety Notes
- Use padding to protect hips
- Ensure stable bench
- Start with light weight
- Avoid if acute lower back pain
- Keep safety catches set low
- Stop if sharp pain occurs
Spotting
Not required; Smith machine provides stability. Use safeties for bar catch if needed.
Common Mistakes
- Arching lower back
- Using momentum
- Feet too close emphasizing quads
- Incomplete hip extension
- Poor bar padding causing discomfort
- Knees caving inward
When to Avoid
- Acute lower back injury
- Hip impingement
- Severe knee issues
Flexibility Needed
- Adequate hip extension range
- Ankle dorsiflexion for foot placement
Build Up First
- Master bodyweight hip thrust
- Basic core bracing technique
Also known as
Smith Hip Thrust, Machine Hip Thrust, Smith Glute Bridge
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