Glutes
Smith Machine Glute Bridge
The Smith Machine Glute Bridge is a strength exercise in a Smith machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 50%, hamstrings (biceps femoris) 12% and gluteus medius 10%.
How to do it
- Set the Smith bar on the lowest safety stops and place a pad on the bar.
- Lie on your back on a mat under the bar and slide in until the bar sits over your hip crease.
- Bend your knees, set your feet flat hip-width apart, and grip the bar just outside your hips.
- Twist the bar to unhook it, then drive through your heels until your shoulders, hips and knees form a straight line.
- Squeeze the glutes at the top, lower the bar until your glutes touch the mat, and hook the bar again after the last rep.
Tips
- Set the safety stops just below the bottom position so the bar can never pin you.
- Keep your shoulders flat on the mat and let only the hips move.
Common mistakes
- Arching the lower back to push the bar higher.
- Lying too far up or down so the bar lands on the stomach or thighs.
- Pushing through the toes instead of the heels.
Muscles worked by the Smith Machine Glute Bridge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
From the floor the range is shorter; same muscles. Fixed path. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Smith Machine Glute Bridge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Glute Bridge work?
Mainly the gluteus maximus. The hamstrings (biceps femoris) and gluteus medius assist.
Is the Smith Machine Glute Bridge good for beginners?
Yes. The Smith Machine Glute Bridge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Smith Machine Glute Bridge?
For example the Dumbbell Glute Bridge, Glute Bridge and Kas Glute Bridge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Glute Bridge harder?
Add weight or reps, or move on to the Glute Bridge and Kas Glute Bridge.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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