How to do the Smith Machine Hip Thrust
Place a bench perpendicular to the Smith machine and sit with your back against its edge, bar over your hips.
Bend your knees, plant your feet and unhook the bar.
Drive your hips up, squeezing your glutes hard.
Lower slowly and re-hook the bar at the end of the set.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 5 kg (10 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The body’s biggest muscle extends and stabilises the hip. Hip thrusts, deep squats, lunges and hinges all hit it from different angles.
Alternatives
Same muscles, similar movement: swap in one of these if the Smith Machine Hip Thrust doesn’t suit your gym or your joints.
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