A hip thrust with the bar running in the Smith machine guides, so the load travels in a fixed vertical line across the hips while the shoulders stay supported on a bench.
What this exercise works
Muscles
gluteus maximus · gluteus medius · hamstrings
Goals
hypertrophy · strength
Equipment
Smith machine
Category
Strength
Difficulty
beginner
Demonstration
Step 1
Step 2
How to perform the movement
Set a flat bench inside the Smith machine, parallel to the bar and positioned so the bar will sit over your hip crease.
Set the bar low enough that you can get under it while seated on the floor, then sit with your upper back against the bench.
Roll the bar over your hips, pad it if you need to, and unhook it with your feet flat and about hip-width apart.
Drive through your heels and extend your hips until your thighs and torso form a straight line, squeezing the glutes at the top.
Lower your hips under control until they are just off the floor, and repeat for the desired number of repetitions.
Technique cues and common mistakes
Line the bench up before you load the bar. The bar can only move straight up and down, so if the bench is out of place the bar lands on your stomach or your thighs and there is no adjusting mid-set.
Set the safety stops where the bar sits at the bottom of your range. Getting out from under a loaded Smith bar on the floor is awkward, and the stops make it a non-event.
Look at a point in front of you rather than at the ceiling. Keeping the chin tucked stops the movement turning into a lower-back arch at lockout.
From guide to workout
Put this exercise into your week
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