Which muscles does the hip thrust (smith machine) work?

The hip thrust (smith machine) mainly works your glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hip thrust (smith machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hip Thrust (Smith Machine): how to do it and muscles worked

The hip thrust (smith machine) mainly works your glutes, with help from your hamstrings. You need a Smith machine.

Muscles worked

Main

Glutes

Helping

Hamstrings

How to do the hip thrust (smith machine)

1
Set a bench behind the Smith machine, sit with your upper back on it and rest the padded bar across your hips, feet flat and shoulder-width apart.
2
Unhook the bar, then drive through your heels to lift your hips until your thighs are level and your shins are vertical.
3
Squeeze your glutes at the top for a second, then lower in a controlled way. Breathe out as you lift and in as you lower.

Form tip: Adjust your foot position so your shins are vertical at the top, which puts the work in your glutes, not your quads.

Common questions

Which muscles does the hip thrust (smith machine) work?: The hip thrust (smith machine) mainly works your glutes. It also involves your hamstrings.
What equipment do I need for the hip thrust (smith machine)?: You need a Smith machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hip thrust (smith machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.