Smith Machine Hip Thrust

Smith Machine Hip Thrust

Mai Delacruz

Mai Delacruz
Personal Fitness Trainer & Health Coach

Updated on 11/29/2022

The Smith Machine Hip Thrust is widely regarded as the most effective exercise for developing glutes, and many people believe it to be the king of all such workouts. When it comes to whipping your butt into shape, one of the most effective workouts is the hip thrust since it enables you to see results lightning-fastly and is also one of the most efficient exercises overall. I'll walk you through the process so you can perform this workout effectively and get results in no time.

How To Perform The Smith Machine Hip Thrust

Before you begin, you need to ensure that the weight stack is set to a manageable level for you.

  • Take a seat on the bench with your feet planted firmly on the ground, your arms and hands resting comfortably on the back of the court, and your toes pointed in front of you.
  • You should lean your upper back and shoulders on the padded bench and then grasp the bar with an overhand grip while keeping your hands shoulder-width apart.

How To Perform The Smith Machine Hip Thrust

  • Put your toes flat on the ground and press your heels to the floor while lifting your upper legs and body into the air and extending your hips so that your thighs and torso align with each other. This position should look like you are sitting in a chair.
  • Hold this posture for a moment, then gently lower your body until it is in the beginning.

Working The Hip Thrust Muscles

The hip thrusts on the Smith machine are an excellent workout for exercising all your lower body muscles. This motion will require assistance from your adductor Magnus, glutes, and hamstrings, as well as your adductor brevis, for you to complete it. When performing hip thrusts as a kind of exercise, a number of the key muscles in the body are worked, and who can find a list of these muscles below.

Gluteus Maximus

The gluteus maximus, the most significant muscle in your buttocks, is more commonly referred to as just the glutes. It is the primary factor in determining the shape and appearance of the upper back area of your body. The flexing of your knees and the movement of your legs back and forth are both controlled by the muscles in your buttocks.

Gluteus Maximus

The gluteus maximus is the muscle targeted by the hip thrust on the smith machine. This exercise allows the user to push a weight against a fixed surface. That ensures that the power continues to be challenged throughout its range of motion, which is essential for successful muscle training. Because it does not need the user to keep their balance while using it, the smith machine is an ideal choice for isolating the gluteus maximus muscle.

Gluteus Medius

The Gluteus Medius is the name of one of the muscles that may be located in the middle of the leg. It is only buried a fraction of an inch more profound than the Gluteus Minimus, and the Gluteus Maximus covers the uppermost part of it. This muscle is responsible for any movement in the central area of the back and the pelvic tilt, which causes your body to lean forward. Additionally, it is responsible for any action in the lower back. Further, it contributes to the stabilization of your spine.

For the hip thrust exercise on the smith machine to be effective, you must eccentrically reduce the weight to engage the gluteus medius muscle. That is how the activity is performed. When you execute the smith machine hip thrust, you can concentrate on the eccentric phase of the lift without putting your body in danger of injury. As a result, this exercise is highly effective for targeting the muscle in question.


The hamstrings are a group of muscles and tendons located at the top and bottom of each of your thighs, precisely behind the knees. When you engage in physical activity, the primary function of these muscles is to enable you to flex and bend your knee in the appropriate positions. Your hamstrings are the muscles responsible for the extension of your hip and the support required for you to keep your balance when engaging in activities such as running, hiking, and a number of sports. They are also responsible for the ability to extend your hip.


May strengthen the hamstrings with the hip thrust exercise on the smith machine. This exercise includes stretching the hip joint against resistance and supporting the hamstrings. When the hamstrings contract, they provide an eccentric stretching movement at the hip joint. As a direct consequence of this action, this creates a lifting of the hips.

Adductor Magnus

Your femur, the bone in your thigh, is connected to your pelvis by a group of muscles called the adductor Magnus. These muscles are also referred to as the muscles located on the inside aspect of the thighs. These muscles are responsible for bringing your thighs closer together and can experience great stimulation when you do activities that include hip adduction, bending at the hips, or moving inwards. Additionally, they serve to improve your core muscles.
When doing a hip thrust on a Smith machine, the adductor Magnus is targeted for workouts since the exercise equipment offers a stable base for the user to thrust against. Because of this, the adductor Magnus can operate throughout a broader range of motion, increasing the muscle activation that occurs as a result.

Benefits Of Smith Machine Hip Thrust

It has been demonstrated that performing hip thrusts on a Smith machine is a fantastic approach to strengthening the glutes since these exercises let you get the most out of each repetition. That is because they enable you to derive the most significant benefit from each repeat. There are a lot of persuasive arguments in favor of utilizing hip thrusts in your workouts, including the list of advantages below. Some of these points include:

Benefits Of Smith Machine Hip Thrust

1. They activate a more significant proportion of the muscle fibers in the region that is being targeted.

It seems that the gluteus maximus, the most considerable muscle in your body, would be the one you would want to concentrate on building by subjecting it to the most intense workouts available. Glute exercises that involve hip thrusts are superior to all others because they engage a more significant number of individual muscle fibers than any other exercise.

2. They assist you in developing a better butt by helping you build it up, which enables you to produce a better butt.

Nobody wants a butt that is so puny in comparison to others. Hip thrusts are a great exercise for increasing buttock form because they engage more of the buttocks' underlying muscle fibers than any other buttocks exercise. As a consequence of your workout, you should notice an improvement in the definition of your glutes and an increase in the size of the muscles there.

3. They make it simpler for you to prevent getting hurt and stay safe in the process.

The gluteus maximus and the hip flexors play significant roles in maintaining the body's stability during movement. When these muscles are not sufficiently strong, it increases the likelihood that an injury may occur; who may strengthen these muscles by performing hip thrusts, eventually leading to a lower risk of suffering an injury.

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4. Acquiring Information Regarding Them Is Quick, And Easy To Do

Hip thrusts are one of the most effective exercises, despite being one of the most accessible learning workouts. They do not require the utilization of any specialist equipment, and the great majority of people can do them with the ideal form and with a level of difficulty that is just somewhat challenging.

5. They make it simpler for you to burn a more significant number of calories during the day.

The exercise known as hip thrusts requires a significant amount of effort from the person performing it. That suggests that they make it easier for you to burn a more substantial number of calories in a shorter amount of time, which is helpful in your attempts to reduce your body fat.

6. They are versatile and may be applied in several contexts.

May carry out the hip thrust exercise with several different workout equipment, including a bench, a stability ball, or even your body weight. That means that you may perform them in the convenience of your own home, in a fitness facility, or even while you are traveling to a new destination.

hip thrust

As a result, I am curious: what precisely are you looking forward to? It would be best if you tried incorporating some hip thrusts into your next workout to be in better condition, and this will allow you to see how these exercises may help you.


In conclusion, the hip thrust on the Smith machine hip trust is a beautiful exercise that you should incorporate into your workout routine to get the most out of your lower body workout. You will still be able to execute this exercise even if you do not have access to a Smith rack since all you need is a barbell, a bench, and some weight plates. It's not that hard of a task. Just keep in mind that you should try to press as much weight as possible while maintaining perfect form and ensuring that you are making the motion safely.