Smith Machine Hip Thrust
The Smith machine hip thrust uses the fixed bar path to eliminate setup hassle and allow easy re-racking mid-set. It targets the glutes identically to the barbell hip thrust but with more stability and faster plate loading.
How to Perform
Position a bench inside the Smith machine and sit with your upper back against it.
Unlock the bar at hip level and lower your hips toward the floor.
Drive your hips up until your torso is parallel to the floor and shins are vertical.
Squeeze your glutes at the top for a one-second pause before lowering.
Common Mistakes to Avoid
Setting the bench too far from the bar, which changes the angle and reduces glute activation.
Hyperextending the lower back at the top instead of stopping at a neutral spine.
Not locking the bar properly between sets, creating a safety risk.
Muscle Activation
Variations
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