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Exercise handout — move better, feel better.
Smith Machine Hip Thrust
Hip thrust using Smith machine for stability and progressive loading.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at the gym
machines
No equipment? Try: Barbell hip thrust, Bench hip thrust
Dosage
4
Sets
10
Reps / Time
90 sec
Rest
2 up / 2 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Position bench perpendicular to Smith machine
- Set bar at appropriate height
- Sit with upper back on bench edge, bar over hip crease
No image for this step. Follow the written instruction.
Step 1 of 4
Unrack bar, feet flat on floor
No image for this step. Follow the written instruction.
Step 2 of 4
Drive hips up by squeezing glutes
No image for this step. Follow the written instruction.
Step 3 of 4
Reach full hip extension with ribs down
No image for this step. Follow the written instruction.
Step 4 of 4
Lower with control
Breathing
- Exhale as you thrust up
- Inhale as you lower
Form Cues
- Drive through heels
- Squeeze glutes hard at top
- Keep chin tucked
- Ribs down, don't arch back
Common Mistakes to Avoid
- Over-arching back
- Not reaching full extension
- Looking up at ceiling
- Pushing through toes
Safety Information
Use pad on bar. Don't over-arch back.
Progressions
Heavier weight, pause at top, single leg
Regressions
Lighter weight, bodyweight hip thrust
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.