Smith Hip Thrust
The Smith Hip Thrust targets the glutes and hamstrings, enhancing strength and stability.
To perform the exercise:
- Position your upper back against a bench and place the barbell across your hips.
- Plant your feet flat on the ground, shoulder-width apart.
- Drive through your heels, lifting your hips towards the ceiling.
- Hold at the top for a moment, then lower back down.
How to perform the Smith Hip Thrust
- Set up. Set up in a stable, balanced starting position appropriate for the Smith Hip Thrust using your smith machine.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your quadriceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your quadriceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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View staged routine (0)Variations of Smith Hip Thrust
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