Glute Bridge (Smith Machine)
The Smith Machine Glute Bridge is a targeted lower-body exercise that isolates the glutes by using a fixed bar path for stability. By elevating the shoulders on a bench, this movement maximizes hip extension range of motion to build strength and muscle in the posterior chain.
Since the glutes are a large muscle group capable of handling significant loads, recovery tracking is vital; the AI analyzes your HRV and sleep quality to determine if your posterior chain is ready for heavy loading or requires a lighter volume session. Additionally, for female users, the app can adjust intensity based on your cycle, as joint laxity and strength fluctuate throughout the month. If you report lower back tightness, the AI can suggest regression modifications or adjust the prescribed RPE to ensure you maintain tension in the hips rather than the spine.
Form Cues
- Position your upper back against the bench just below your shoulder blades
- Place feet hip-width apart so shins are vertical at the top of the movement
- Drive through your heels to lift the bar
- Tuck your chin slightly to keep your spine neutral
- Squeeze your glutes hard at the peak of the contraction
- Don't hyperextend or arch your lower back at the top
- Don't let your knees cave inward toward each other
- Don't push through your toes or lift your heels
- Don't allow the bar to drift forward or backward
Common Mistakes
- Hyperextending the lumbar spine
- Placing feet too far forward or back
- Using momentum instead of muscle control
- Insufficient range of motion
- Setting the bench too high
Muscles Worked
This exercise primarily targets the gluteus maximus, allowing for heavy loading with high stability to maximize hypertrophy and strength. It also heavily recruits the hamstrings as secondary movers and engages the core to stabilize the pelvis during hip extension.
Primary
Secondary
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