How To do Hip Thrusts on Smith Machine

How to do hip thrusts on smith machine became my go-to solution when I just couldn’t stand the pelvic pain from using a barbell anymore.

Honestly, it was really frustrating — the barbell would dig into my pelvis every time, and I couldn’t focus on the actual workout.

That’s when I decided to give the smith machine hip thrust a try. Right away, I noticed the difference. It relieved that pressure and allowed me to really feel the burn in my glutes without any discomfort.

In this article, I’ll show you exactly how to do it and why this method works so well. No more pain, just solid glute gains.

Smith Machine Hip Thrust Muscles Worked

So when I switched to hip thrusts on smith machine, I noticed something right away. My glutes get the most action. But other muscles are involved too:

• Glutes
  These are the main muscles doing the work. I feel them squeeze every time I thrust up. It’s seriously the best feeling when you get that full burn.
  
• Hamstrings
  They’re not the star of the show, but they help with hip extension. I can definitely feel them working when I go for a full range of motion.
  
• Quads
  My quads help stabilize the movement. I didn’t think they’d be involved much, but they definitely assist when I push heavier weight.
  
• Core
  My abs and lower back tighten up to keep me stable. I can feel my core engaged, especially when I go heavier.

How To Do Hip Thrusts On Smith Machine

I kept it simple when I first tried the smith machine hip thrust. Here’s what I do:

🔹 Set up the bar
I adjust the Hip Thrust Machine so the bar is at hip height. I always use a pad to avoid that painful pressure on my hips.

🔸 Feet position
Feet flat on the floor, just a bit in front of me and about as wide as my shoulders. Boom – instant glute activation!

🔹 Back on the bench
I rest my upper back on the bench. My shoulder blades are supported, keeping my upper body stable.

🔸 Thrust up
I dig my heels into the ground and push my hips up until my legs are straight (but not locked). When I reach the top, I really clench my butt cheeks like I’m holding a coin between them – hold it there for a second – then slowly come back down without dropping straight down.

🔹 Adjust weight
I start light to get the form right. Once I feel comfortable, I add weight, but I focus on control, not speed.

Tip：
Start slow and focus on your form. Don’t rush the movement — control is key to really feeling the burn in your glutes.

Common Mistakes with Hip Thrust Smith Machine

When I first started doing hip thrusts on smith machine, I made a few mistakes. Here are the most common ones, and how I fixed them:

❌ Not pushing through your heels
I wasn’t focusing on my feet. The result? My glutes didn’t get activated.
👉 Now, I make sure to drive through my heels. Big difference.

❌ Arching your lower back
I used to over-extend, and my back hated it.
👉 Keeping my core tight and spine neutral helped a lot.

❌ Dropping the weight too quickly
I rushed the lowering phase. Not smart.
👉 Slowing it down has made my thrusts more effective.

❌ Skipping the pad
The bar digging into my hips was brutal.
👉 Never skip the pad! It makes everything more comfortable.

Smith Machine Hip Thrust Weekly Plan

Here’s how I include Smith Machine Hip Thrusts in my week. The focus is on Smith Machine Hip Thrusts, with a few hip thrust alternative exercises mixed in for variety.

Switching to the Smith Machine for hip thrusts honestly changed the game for me. No more awkward barbell pain, just solid glute activation every single time. If you’ve been struggling with discomfort or just not feeling your glutes enough, give this a shot.

Start light, keep your form tight, and stay consistent. That’s what helped me finally feel the burn where it counts. Stick with it—your glutes will get stronger, for real.

Keep at it. Strong glutes, strong you.

Jessica Camp

I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.

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