Hip Thrust (Smith Machine)
The Smith Machine Hip Thrust is a lower-body strength exercise that isolates the glutes by stabilizing the barbell path while your upper back is supported on a bench. This variation allows for heavy loading and consistent movement mechanics, making it excellent for building glute size and strength.
Because the Smith machine provides stability, it is easier to reach muscular failure safely, but this high intensity can tax your central nervous system. The AI analyzes your RPE trends and recovery data (like HRV and sleep) to determine the optimal volume for today's session, ensuring you stimulate growth without overtraining. Additionally, if you have a history of lower back pain, the app tracks this association and can adjust your load or suggest floor-based alternatives to minimize shear force on the spine.
Form Cues
- Place your upper back against the bench with the bar across your hips
- Tuck your chin to your chest to help keep a neutral spine
- Drive firmly through your heels to lift the bar
- Squeeze your glutes hard at the very top of the movement
- Control the weight on the way down for a smooth tempo
- Don't hyperextend or arch your lower back at the top
- Don't push through your toes or let your heels lift
- Don't let your knees cave inward during the drive
- Don't throw the weight up using momentum
- Don't look up at the ceiling; keep your gaze forward
Common Mistakes
- Hyperextending the lumbar spine
- Placing feet too far forward (hamstring dominance)
- Placing feet too close to buttocks (quad dominance)
- Failing to reach full hip extension
- Using an insufficient range of motion
Muscles Worked
This exercise is a powerhouse for the gluteus maximus, placing it under significant tension in its fully shortened position. The hamstrings and quadriceps act as secondary movers to assist with hip extension and knee stability, while the core muscles engage to protect the lower back throughout the hinge pattern.
Primary
Secondary
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