Glutes
Smith Machine Hip Thrust
The Smith Machine Hip Thrust is a strength exercise in a Smith machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 51%, gluteus medius 11% and hamstrings (biceps femoris) 10%.
Also known as: smith hip thrust
How to do it
- Place a flat bench crosswise inside the Smith machine and set the bar low enough to slide under it.
- Sit with your upper back against the bench edge and position the padded bar over your hip crease.
- Set your feet flat, hip-width apart, grip the bar outside your hips and twist it to unhook.
- Drive through your heels and raise your hips until your torso and thighs form a straight line.
- Squeeze the glutes at the top, lower under control until your hips nearly touch the floor, and hook the bar after the last rep.
Tips
- Check that the bar lines up with your hip crease at the top before you load it heavy.
- Keep your chin tucked so the torso moves as one piece.
Common mistakes
- Sliding along the bench instead of pivoting on the shoulder blades.
- Overarching the lower back at the top.
- Setting the feet so close that the knees drift far past the toes.
Muscles worked by the Smith Machine Hip Thrust
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.
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 alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Hip Thrust work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Smith Machine Hip Thrust good for beginners?
The Smith Machine Hip Thrust is rated intermediate. If you are new, learn the Glute Drive Machine first and build up from there.
What is a good alternative to the Smith Machine Hip Thrust?
For example the Glute Drive Machine, Machine Hip Thrust and Dumbbell Glute Bridge. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Hip Thrust harder?
Add weight or reps, or move on to the Smith Machine Hip Thrust (Single Leg).
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
Log your sets in Zulta
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