ex_YC5MXO

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Upper Legs · Smith Machine

Hip-Thrust in Smith Machine

beginnerstrengthMale & female model

Hip-Thrust in Smith Machine is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings and quadriceps assisting. It needs a smith machine. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Glutes
Body part: Upper Legs
Equipment: Smith Machine
Category: Strength
Mechanic: Compound
Force: Push
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Glutes

Secondary muscles

Hamstrings
Quadriceps

How to do Hip-Thrust in Smith Machine

Sit on the floor with your upper back against a bench and the Smith bar over your hips, with a pad.
Plant your feet flat and hip-width apart.
Drive through your heels to lift your hips until your thighs are parallel to the floor.
Squeeze your glutes, then lower and repeat.

Form tips

Tuck your chin and keep your ribs down.
Use a bar pad for comfort.

Hip-Thrust in Smith Machine alternatives

Dumbbell Hip Thrust

Glutes · intermediate

Barbell Hip Thrust

Glutes · intermediate

Bodyweight Hip Thrust

Glutes · intermediate

Celebratory Hip Thrust

Glutes · intermediate

More glutes exercises

Dumbbell Staggered Hip Thrust

Glutes · intermediate

Kettlebell Single Leg Hip Thrust

Glutes · intermediate

Dumbbell Single Leg Hip Thrust

Glutes · intermediate

Resistance Band Hip Thrust (Version 2)

Glutes · beginner

Dumbbell Figure Four Hip Thrust

Glutes · intermediate

Barbell One Leg Hip Thrust

Glutes · intermediate

Dumbbell Hip Thrust (Version 2)

Glutes · intermediate

Kettlebell Hip Thrusts

Glutes · intermediate

Hip-Thrust in Smith Machine FAQ

What muscles does Hip-Thrust in Smith Machine work?

Hip-Thrust in Smith Machine mainly works the glutes in the upper legs. The hamstrings and quadriceps work as secondary muscles.

What equipment do you need for Hip-Thrust in Smith Machine?

You need a smith machine.

How many sets and reps of Hip-Thrust in Smith Machine should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Hip-Thrust in Smith Machine good for beginners?

Yes. Hip-Thrust in Smith Machine is rated beginner, so it's a sound choice while you learn to train the glutes.

How many calories does Hip-Thrust in Smith Machine burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Hip-Thrust in Smith Machine?

Other exercises for the glutes include Dumbbell Hip Thrust, Barbell Hip Thrust, Bodyweight Hip Thrust and Celebratory Hip Thrust.

For developers

Use Hip-Thrust in Smith Machine in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_YC5MXO" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_YC5MXO",
  "name": "Hip-Thrust in Smith Machine",
  "model": "male",
  "counterpartId": "ex_FCYU6R",
  "target": "Glutes",
  "equipment": "Smith Machine",
  "media": {
    "mp4": "https://…/ex_YC5MXO/mp4-720.mp4?…",
    "poster": "https://…/ex_YC5MXO/poster.jpg?…"
  }
}