Hip Thrust (Smith Machine)
Complete guide to Hip Thrust (Smith Machine). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Hip Thrust (Smith Machine)
Add the appropriate amount of weight and sit on the floor with your upper back against a bench under a Smith machine bar.
Position the bar across your hips using a pad for comfort and plant your feet flat on the floor.
Engage your abs and take a breath.
Drive your hips upward by squeezing your glutes until your body forms a straight line from shoulders to knees and exhale.
Slowly lower your hips back down and breathe in.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |