Hip Thrust (Smith Machine)
Trains the glutes. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Hip Thrust (Smith Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Hip Thrust (Smith Machine) trains
Technique
How to do the Hip Thrust (Smith Machine)
- Position a bench parallel to the smith machine bar and sit on the floor with your upper back against the bench. Roll or set the padded bar across your hips and grip it with both hands.
- Bend your knees with your feet flat on the floor, shoulder-width apart, then unrack the bar by rotating it free.
- Drive through your heels to lift your hips until your body forms a straight line from your shoulders to your knees, squeezing your glutes at the top.
- Lower your hips back down with control without letting the weight rest at the bottom. Repeat for the desired number of repetitions, then rack the bar securely.
Form cues
Getting it right
- Use a pad on the bar for comfort across your hips.
- Drive through your heels and squeeze your glutes at the top of each repetition.
- Keep your chin tucked and avoid overextending your lower back at the top.
- The fixed bar path provides stability, so focus on a full range of motion with control.
Substitutes
Swap Hip Thrust (Smith Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hip Thrust (Smith Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.