Smith Machine Hip Thrusts

Technique

Setup

Set a flat bench behind the bar and set the safety stops so the unhooked bar rests just above your hips when you sit on the floor against the bench. Slide under the bar so it sits across your hip crease on a pad, rest your upper back on the bench edge, and plant your feet hip width apart.

Movement

Drive through your heels to lift the bar off the stops until your thighs and torso form a straight line. Lower under control until the bar is just above the stops, then drive up again.

Form Tip

At the top your shins should be vertical. If they angle forward or back, move your feet before the next set so the glutes, not the hamstrings or quads, do the work.

Increase Difficulty

Pause for 2 seconds at the top, or slow the lowering phase to 3 seconds.

Decrease Difficulty

Use a lighter load, or switch to Hip Thrusts with one dumbbell.