Smith Machine Hip Thrust

A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.

HOW TO PERFORM

Place a bench across the Smith machine, sit on the floor with the shoulder blades against its edge and line the padded bar up over the hip crease.
Set the feet flat, about hip width, close enough that the shins finish vertical at the top.
Drive the hips up into the bar and rotate the hooks to free it.
Tuck the chin, brace and drive through the heels until the hips are fully extended, then lower under control without resting the bar on the stops.
On the last rep, rotate the hooks back onto the rack at the top.

Set the safety stops just below the bottom of your range so a failed rep cannot pin you.
Finish with the ribs down and the hips locked out. Arching over the top puts the work into the lower back.

Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.