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Glutes

Smith Machine Hip Thrust (Single Leg)

The Smith Machine Hip Thrust (Single Leg) is a strength exercise in a Smith machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 47%, gluteus medius 13% and hamstrings (biceps femoris) 9%.

Level: AdvancedEquipment: Smith machineMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Place a flat bench crosswise inside the Smith machine and set the padded bar over your hip crease.
  2. Sit with your upper back against the bench, plant your working foot flat under the knee and lift the other knee toward your chest.
  3. Grip the bar outside your hips and twist it to unhook.
  4. Drive through the heel of the working foot and raise your hips until your torso and working thigh form a straight line.
  5. Squeeze the glute at the top, lower under control, and finish all reps before switching legs.

Tips

  • Start lighter than you think: the bar only helps with balance, not with the load.
  • Keep the pelvis level with both hip bones pointing at the ceiling.

Common mistakes

  • Letting the hip of the raised leg sag.
  • Pushing with the free leg on the floor between reps.
  • Arching the lower back to finish the rep.

Muscles worked by the Smith Machine Hip Thrust (Single Leg)

  • Gluteus maximus Primary47%
  • Gluteus medius Secondary13%
  • Hamstrings (biceps femoris) Secondary9%
  • Adductors Minor6%
  • Hamstrings (semitendinosus/-membranosus) Minor6%
  • Quads (vastus lateralis) Minor6%
  • Quads (vastus medialis) Minor4%
  • Spinal erectors (lower back) Stabilizer4%
  • Obliques Stabilizer3%
  • Quads (rectus femoris) Stabilizer2%

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.

One working leg adds pelvic control. 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 Hip Thrust (Single Leg) alternatives

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Frequently asked questions

What muscles does the Smith Machine Hip Thrust (Single Leg) work?

Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.

Is the Smith Machine Hip Thrust (Single Leg) good for beginners?

The Smith Machine Hip Thrust (Single Leg) is rated advanced. If you are new, learn the B-Stance Hip Thrust first and build up from there.

What is a good alternative to the Smith Machine Hip Thrust (Single Leg)?

For example the B-Stance Hip Thrust, Band Hip Thrust Single Leg and Single Leg Hip Thrust. They train mostly the same muscles, some with different equipment.

Sources

  • Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)

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