Smith Machine Hip Thrust

The Smith machine hip thrust uses the Smith machine bar, which is a convenient option as the bar can be easily adjusted and locked at the appropriate height.

Beginner 💪 Glutes Compound Hinge
3–4
Sets
10–15
Reps
90 sec
Rest
Compound
Type
🏋️ Smith Machine🏋️ Bench
Smith Machine Hip Thrust — start and finish positionsSTARTFINISH
Smith Machine
Glutes Beginner Compound
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Muscles Worked

Learn more in the Glutes training guide →

Primary
Glutes
Secondary
Hamstrings
Highlighted muscles

How To Perform

  1. 1 Set the Smith machine bar at hip height when seated.
  2. 2 Sit against a bench with bar across hips.
  3. 3 Drive up to full hip extension and return.

Form Cues

  • ✓ Same as barbell hip thrust.
  • ✓ Use a barbell pad for comfort.

Common Mistakes

  • ✗ Same errors as barbell hip thrust.
  • ✗ Forgetting to unlock the bar.
💡 Professor Splits Says:

Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Smith Machine Hip Thrust, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.

Exercise Alternatives

Can't do the Smith Machine Hip Thrust? These alternatives target the same muscles:

Barbell Hip Thrust
Glutes · Intermediate
→
Glute Bridge
Glutes · Beginner
→
Dumbbell Hip Thrust
Glutes · Beginner
→

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Where This Exercise Fits

FAQ

How many sets of Smith Machine Hip Thrust should I do?▾
3–4 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for glutes. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Smith Machine Hip Thrust target?▾
Smith Machine Hip Thrust primarily targets the Glutes. Secondary muscles include Hamstrings.
Is Smith Machine Hip Thrust good for beginners?▾
Smith Machine Hip Thrust is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?▾
For Smith Machine Hip Thrust, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.