Smith Machine Hip Thrust.

How to do it.

1. Step 01

   Place a bench inside the Smith machine

2. Step 02

   Sit with the upper back on the bench and the bar across the hips

3. Step 03

   Plant the feet flat, about hip width

4. Step 04

   Unrack and drive the hips up until the torso is parallel to the floor

5. Step 05

   Lower under control and rack at the end

Pro cues.

• Use a pad on the bar

• Keep the ribs down at the top

• Log the plates on the bar

Questions, answered.

What is the Smith Machine Hip Thrust?

Hip thrust under the Smith machine bar, with a fixed path that makes heavy sets easy to set up.

What muscles does the Smith Machine Hip Thrust work?

The Smith Machine Hip Thrust primarily works your glutes. It also recruits your hamstrings as secondary movers.

What equipment do I need for the Smith Machine Hip Thrust?

You need a Smith machine and a bench to perform the Smith Machine Hip Thrust.

How many sets and reps should I do for the Smith Machine Hip Thrust?

A typical prescription for the Smith Machine Hip Thrust is 3–5 sets of 6–10 reps. Rest about 90–180 seconds between sets.

Is the Smith Machine Hip Thrust good for beginners?

Yes. The Smith Machine Hip Thrust is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.