Smith Hip Thrust
Smith Hip Thrust is a compound hip extension exercise for the hamstrings & glutes. Use a controlled range that keeps the target muscles loaded and the joints comfortable.
Illustration: Barbell Hip Thrust · closest available open illustration of the same or equivalent movement. Follow the written setup for this equipment variation.
Set up
- 1Set the safety stops just below the bottom of your range.
- 2Place the body so the fixed bar path matches your natural joint path.
- 3Place the pad across the hip crease and position the feet so the shins approach vertical at lockout.
- 4Set the upper back securely, tuck the chin slightly, and brace before driving the hips up.
How to perform it
- 1Lower the hips under control while keeping the ribs stacked.
- 2Drive through the feet and extend the hips.
- 3Pause when shoulders, hips, and knees form a line.
- 4Lower without losing foot pressure.
Breathing
Inhale and brace before the lowering phase, then exhale gradually through the hardest part of the repetition without losing trunk position.
Technique cues
- •Let the fixed rail guide the load; adjust your stance instead of fighting its path
- •Belt buckle toward chin
- •Finish with glutes, not low back
- •Keep shins near vertical at the top
Common mistakes
- •Overarching the lower back
- •Feet too far or too close
- •Bouncing off the bottom
Machine busy?
See equivalent alternatives
These options train the same main muscle group and prioritize a similar movement pattern. Match the effort and rep target rather than trying to match the exact load.
Safety note: This training reference is educational, not medical advice. Use pain-free ranges and seek qualified care for persistent pain, dizziness, or other concerning symptoms.