glutessmith machine
smith hip thrust
smith hip thrust is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Place a bench behind the Smith machine, set the bar to a comfortable height, and load the desired weight.
Step 2. Sit with your upper back against the bench, knees bent, and feet flat on the floor about hip-width apart; position the bar across your hip crease.
Step 3. Hold the bar securely with both hands, then rotate and disengage the safety hooks.
Step 4. Engage your core and glutes, then drive through your heels to extend your hips upward.
Step 5. Continue until your torso and thighs form a straight line; squeeze your glutes at the top without hyperextending your lower back.
Step 6. Pause briefly, then lower the bar with control and re-engage the safety hooks if needed.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadriceps
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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