How to Do Hip Thrust on Smith Machine

How to Do Hip Thrust on Smith Machine

If you work out regularly, one area that you may be neglecting is your glutes. One reason for this is that many people have trouble finding an exercise that loads them up well enough to get the best results.

In this context, the Smith machine provides an excellent solution.

Why Hip thrusts on the Smith machine

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Many people swear by traditional exercises when it comes to working out their glutes, but the Smith machine allows you to load up on big weight and focus all of that loading into the glutes so that they get the best workout.

Those using free weights will often say that using a machine takes away the aspect of having to balance the weight, which also works out other muscles. In this context, it might seem that using the Smith machine has this issue, and it certainly does if that is your end goal.

However, the fact that the Smith machine carries the balance also means that you can load up on the pounds and really focus all of that weight into your glutes.

Hip thrusts on the Smith machine are ideal because you can get a nice full range of motion. If you’re doing a traditional hip thrust, you need to stabilize the bar so that you don’t overbalance. While many people swear by this, it doesn’t always translate to an effective workout.

Where the Smith machine really shines is that you don’t need to stabilize the bar or the weights. The Smith machine takes care of this so that you can concentrate on the weight. This also allows for excellent motion range and the kind of continuous tension that really gives the muscles a complete workout.

Why Should You Work on Your Glutes?

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The truth is that if you’re neglecting your glute workouts, you’re really missing out. If you do any kind of squat or deadlift, you need powerful glutes. They not only help you in terms of those other exercises, but also improve your balance, your strength, your power, and your speed.

What many people don’t know is that the glutes work as a team of three muscles. These all help to keep your body upright and balanced. In short, when you work out your glutes, you’re helping yourself in terms of your posture and your balance. This will help you in all areas of life, not just in your workouts.

In fact, those with stronger glutes also tend to have stronger back muscles too because these muscle groups are connected. This will help during all workout sessions and will even help to minimize the chances of injury.

How to Use the Smith Machine for Bigger and Stronger Glutes

Exercise How To: Smith Machine Hip Thrust

The glutes are capable of growing quickly and will endure a lot of weight, but you need to get the most out of them with your exercise. Here’s a guide on how to do hip thrusts on smith machine that will give you the glute workout you really want:

1. Getting Set up Properly

Make sure that you have a solid weighted bench behind you and the bar of the Smith machine resting on your legs as close to your hips as is comfortable. Lots of people also find that they need to place a pad underneath it so that the bar doesn’t cause too much discomfort.

If you’ve never done this kind of hip thrust before, it’s a good idea to do it a few times without any extra weight on the Smith machine bar. This allows you to get used to the way that it works the way that it feels, and the range of motion. Otherwise, have the bar all ready to go with some weights.

2. Use the Bench

The next step is to lean back into the bench so that your shoulder blades are basically right near the top of the bench. This is the position where you can now start to take the weight and do hip thrusts.

3. Push and Extend

Now you need to push upward with your hips and raise the bar so that your thighs are parallel to the floor. At this stage, it’s important to plant your heels on the floor and use them to drive upwards. Your shoulder blades should also be pressed into the bench and supporting your weight and the weight of the bar.

4. Return the Bar

The downward movement should be done in a slow and controlled manner. It should be done in one movement and the bar should be returned to the starting position. You can do as many reps as you are able.

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Extra Advice on Hip Thrusting Effectively


Though hip thrusts on Smith machine are very effective and allow one to use controlled movements to work out the glutes, there are some extra things that will make it easier and allow you to get the most out of the exercise:

  • As mentioned earlier, if you have not done this type of exercise before or you are not sure how it will feel, it’s important to use your own bodyweight at first. This means that you won’t need to place extra weight on the bar and will give you a good idea of how it works, the range of movement, and whether you should squeeze it into your exercise routine or not.
  • Even though this version of the hip thrust primarily works out the glutes, you’ll also find that it gives the hamstrings, adductors, and quadriceps a really effective workout.
  • The lower back and the calf muscles will get a nice secondary workout doing this exercise.
  • Not having to focus on balancing the bar means that you can focus on loading up your glutes with weight and working them out more effectively.


Using the Smith machine for hip thrusts provides some exceptional benefits when performed in the most optimal way. It can even become a core part of your workout because it also works out other muscles too.

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