Smith Hip Thrust
Expert Advice
Drive through your heels and squeeze your glutes at the top of the movement for maximum glute activation.
How-to-do Steps
- Position the Smith machine barbell at hip level and sit on the ground with your back against a bench.
- Roll the bar over your hips and place your feet flat on the floor, shoulder-width apart.
- Drive through your heels to lift your hips upward, fully extending your hips.
- Pause and squeeze your glutes at the top, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Track Smith Hip Thrust in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Smith Hip Thrust primarily targets the Glutes, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Hip Thrust work?
Smith Hip Thrust primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Hip Thrust?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Hip Thrust suitable for beginners?
Smith Hip Thrust is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
