If you feel your Glutes could use some extra focus, then you should put this lift into your routine today.

The Smith Machine Hip Thrust is a Compound(multi-joint) exercise.

Regularly performing Hip Thrust will help you to improve your strength, speed, power, and help teach you how to perform optimal hip extension.

It does not matter if you are performing Squats, Deadlifts, Sprinting or Jumping, having weak Glutes will severely limit your capabilities with these movements.

You may have heard people call this a bridge or weighted hip extension, but it is all referring to the same exercise.

This article will include a video, image and written step by step description on how to do this exercise.

Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.

The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.

How to do Smith Machine Hip Thrusts

Video Demonstration

Step by Step Description

Step 1: Put a weighted bench directly behind you and sit on the ground in front of it. Have the bar of the smith machine directly over your legs (specifically the hips). If you find the bar causes discomfort, try to place a pad on the bar to see if it helps.

Step 2: Now lean back, so you are resting against the weighted bench. Your shoulder blades should be near the top of the bench at this point.

You are now in the starting position.

Step 3: Now drive your heels into the floor, extending your hips and raising the bar vertically. Your weight needs to be supported by your feet on the ground and your shoulder blades on the weighted bench. Extend your hips until your thighs a parallel with the floor.

Step 4: Use a slow and controlled movement and return the weight to the starting position.

You have now completed one repetition. Repeat for the desired number of reps you have selected.

Difficulty Level

This exercise gets rated at an Intermediate difficulty level.

If you have never performed this exercise before, it is best to start with only your body weight until you feel confident your form is correct.

Equipment Required

For this variation of hip thrust, you are going need to have access to a bench and a smith machine. If you cant use a smith machine a barbell works best.

Muscles Worked

This exercise primarily targets your Glutes.

However, this exercise also targets your Hamstrings, Quadriceps, and Adductors very thoroughly.

The secondary muscles involved are your Calves and Lower Back.

Smith Machine Hip Thrust Benefits

Hip thrusts are shown to increase the strength, size, and aesthetics of your glutes.

Using the Smith machine removes the need for your body to stabilize the weight. This can help you to focus on targeting your glutes and learning the proper movement. Remember, our goal with Hip Thrusts is to provide maximal work to our Glutes and not worry about balancing a bar.

Building strong glutes will help you to increase the acceleration of your sprinting speed. It will also aid in strengthening your bottom squat and deadlift lockout power. Many people also find that their athletic capabilities and general weight room performance increase.

Strong glutes are shown to reduce your chance of receiving an injury. Since your glutes connect to your lower back strengthening them can reduce the stress placed on the lower back. For some people, it can even positively affect the mechanics of their hips, knees, ankles, and feet.

Training Tips

Make sure you use the full range of motion. Keep lifting your hips until the thighs are parallel to the floor.

Make sure to focus on only moving your hips. You should not have any movement occurring at your lower back.

When you are performing this lift, it is best to add some form of padding on where the bar meets your body.

The three most common items used to pad the bar are

  • 1 Squat Sponge
  • 2 Hampton thick bar pad
  • 3 Airex Pad

If a weighted bench is not the right height for you, you can also stack Step boards on top of one another to create a platform of varying height for your back.

In Closing

If you have been ignoring your glute development, try using the Hip Thrust for a couple of months to see for yourself the different benefits it has to offer.



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