Hip Thrust (Smith Machine)

A hip extension exercise performed on the Smith machine where you thrust your hips upward while seated on a bench, effectively targeting the glutes.

Instructions

1. Position a bench perpendicular to the Smith machine and set the bar to approximately mid-shin height.
2. Sit on the bench with your upper back against it and your shoulders roughly under the bar.
3. Place the bar across your hips just above your hip flexors and unlock it from the safety catches.
4. Position your feet flat on the floor, approximately shoulder-width apart, with your knees at roughly 90 degrees.
5. Drive through your heels to extend your hips, thrusting your pelvis upward until your body forms a straight line from knees to shoulders.
6. Pause briefly at the top, squeezing your glutes intensely.
7. Control the descent by lowering your hips back to the starting position without fully relaxing at the bottom.
8. Repeat for the prescribed number of repetitions.

Tips

• Focus on driving through your heels rather than pushing with your toes.
• Squeeze your glutes forcefully at the top of each repetition.
• Keep your upper back in contact with the bench throughout the movement for support.
• Do not hyperextend your lower back at the top; maintain a neutral spine.
• This exercise can be done with just your body weight or heavy external load for both strength and hypertrophy.
• Maintain steady breathing; exhale as you drive your hips up.
• The hip thrust is one of the most effective glute activation exercises.