# Smith Machine Hip Thrust

URL: https://heatsy.app/ex/smith-machine-hip-thrust

Also known as: Smith Hip Thrust, Hip Thrust on Smith Machine

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](https://heatsy.app/ex/hip-thrust)
- [Hip Thrust Machine](https://heatsy.app/ex/hip-thrust-machine)