TrackYourLift

How to Do Smith Machine Hip Thrust — Form, Muscles & Tips

Learn how to do the Smith Machine Hip Thrust: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

Create free account See how it works

How to perform this exercise

  1. Position a bench perpendicular to a Smith machine and sit against it.
  2. Roll the barbell of the Smith machine over your hips and pad it for comfort.
  3. Place your shoulder blades on the bench edge with feet flat on the floor, hip-width apart.
  4. Drive through your heels to thrust your hips upward, squeezing your glutes hard at the top.
  5. Lower your hips back to the floor in a controlled manner.
  6. Repeat for the desired number of repetitions.