Smith Machine Hip Thrust

Technique

The Smith machine hip thrust is a glute bridge performed with the upper back on a bench and the bar of a Smith machine across the hips. The fixed bar path removes the balancing problem of a free barbell, so you can focus on driving the hips up and squeezing the glutes hard at the top.

Steps

1. Sit on the floor with your upper back against a bench and slide under the Smith bar so it rests on your hip crease with a pad
2. Plant your feet flat about hip-width apart so your shins are vertical at the top
3. Unlock the bar, tuck your chin slightly and drive through your heels to lift your hips
4. Pause with your hips fully extended and glutes squeezed, then lower under control

Common mistakes

• Arching the lower back at the top instead of finishing with the glutes
• Placing the feet too far forward so the hamstrings take over

Variations

• Barbell hip thrust with free weight
• Single-leg Smith machine hip thrust

FAQ