Exercise · Form & cues
Smith Machine Hip Thrust — form guide
Glutes (primary) · Hamstrings. Equipment: Smith Machine + Bench. Difficulty: Beginner.
TEMPO
1-2-1-0
Smith locks the bar path so you can chase glute failure without balancing the bar on your hips. Use a thick pad — the bar will dig in heavy.
Cues
- Upper back on bench edge
- Bar across hips, well-padded
- Drive hips up to full extension
- Squeeze glutes 2s at top
Common mistakes
- Hyperextending lumbar at lockout
- Not loading enough — Smith hip thrust takes serious weight
Injury notes
Easiest hip-thrust setup if you struggle to balance a free barbell.
Progression
Add 5–10kg when 12 reps land with a clean 2s squeeze.