Smith Machine Hip Thrust

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Gluteus Medius
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Erector Spinae
• Rectus Abdominis
• Vastus Lateralis

Equipment

• Smith Machine
• Flat Bench

Technique

1. Slide a bench under the Smith bar with its long edge parallel to the bar, and sit with your upper back against that edge.
2. Roll the bar, with a pad, over your hips and unrack it.
3. Plant your feet flat and drive through the heels until the body is in a line from shoulders to knees.
4. Squeeze the glutes at the top.
5. Lower under control and re-rack the bar when finished.

Cues

• Use a thick pad on the bar to protect the hip bones.
• Place the feet so the shins are vertical at the top.
• Keep the chin tucked and the ribs down.
• Set the safety stops just below the lowest bar position before you load the bar.

Common mistakes

• Placing the feet too far forward or back, which strains the hamstrings or knees.
• Over-arching the lower back.
• Using a bench that slides.

Alternatives

• Barbell Hip Thrust
• Hip Thrust Machine