Smith Machine Hip Thrust
The Smith Machine Hip Thrust is a smith machine exercise that primarily targets the glutes. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Smith Machine Hip Thrust
- 1Set a bench behind the Smith machine, sit on the floor with your upper back against the bench, the bar resting in the crease of your hips (use a pad), and your feet flat about shoulder-width with knees bent. Unlock the bar so it’s supported by your hips and keep your eyes forward with your chin slightly tucked.
- 2Press through your heels to lift your hips toward the ceiling until your shoulders, hips, and knees form a straight line, squeezing your glutes hard at the top. Lower your hips under control until they’re just above the floor or as far as feels comfortable, breathing in on the way down and out as you drive up.
Coach tips
- Keep your ribs down and avoid arching your lower back so you feel the work in your glutes, not your low back.
- Adjust your feet so your shins are close to vertical at the top; if you feel it too much in your quads, move your feet a bit farther out.
- Start with a lighter weight to learn the movement, and make sure the bench and bar are stable and padded before going heavier.
Train glutes smarter
One rep, one set. Hypro turns the Smith Machine Hip Thrust into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Smith Machine Hip Thrust weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much glutes you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Smith Machine Hip Thrust fits right into proven hypertrophy and strength templates.
For optimal glutes hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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