Get Started

Smith Hip Thrust

Smith Hip Thrust

Note: This is just a visual reference — it may vary depending on your setup.

Strength Lower body
Lower Body
Muscle Activation
Glute · Hips
90%
Hamstrings
10%
Equipment
Smith Machine
Setup / Starting Position
  • Adjust the weight on the Smith machine.
  • Position a bench beneath the barbell.
Exercise Position
  • Position your upper back against the bench, with your shoulder blades resting on the edge.
  • Place a bar pad or towel around the bar for comfort.
Form & Performance
  • Roll the barbell over your hips and upper thighs.
  • Plant your feet firmly on the ground.
  • Push through your heels to lift your hips upwards until your body forms a straight line from shoulders to knees.