How to do hip thrusts on Smith machine — yeah, sounds easy. But once you try it? Kinda awkward.
You grab a bench, sit under the bar… and nothing feels right. It’s either too high, or the bar’s crushing your hips. You’re not even sure where your feet should go.
Totally normal. Happens to everyone at first.
The trick is setting it up right — bar height, bench position, foot placement.
Once that’s sorted, the rest gets way easier. Let’s walk through it.
How to Set Up the Smith Machine for Hip Thrusts
Smith machine hip thrust setup isn’t complicated — but if you get it wrong, the whole movement feels off. Painful, even.
There are really just three things you need to get right: the bench, the bar, and some kind of padding. That’s it. Nail those, and you’re golden.
1. Bench — Flat, stable, and against the machine
You need a flat bench. Not too high, not angled.
Place it so your upper back — right under your shoulder blades — can rest on it when you’re under the bar.
Tip: Push the bench firmly against the machine frame. Otherwise, it might slide when you thrust. Super annoying.
2. Bar — Set it just above hip height when seated
Adjust the Smith machine bar so that when you sit on the floor in front of it, the bar is roughly level with your hips.
Too high? It’s hard to get under. Too low? You’ll struggle to lift off.
Use the safety hooks to hold it steady while you set up. No shame in taking your time.
3. Padding — Use a thick bar pad or a folded mat
Trust me, this matters. That bar will dig into your hip bones if it’s bare.
A squat pad works best. If you don’t have one, fold up a yoga mat or sweatshirt. Anything’s better than nothing.
How to Do Hip Thrusts on Smith Machine
Smith machine hip thrust look easy, but only if you know the setup and the movement. Do it wrong, and you’ll either feel nothing — or just hurt your back.
Here’s how to do it right. Step by step. No fluff.
1. Sit on the ground, back against the bench
Your shoulder blades should rest on the edge of the bench.
Not too low, not lying flat. You should feel “locked in” between the floor and the bench.
🟡 Tip: If your shoulders are sliding, the bench is too high or too far back.
2. Roll the bar onto your hips
Bar should sit right on your hip bones, not your belly.
Use padding, trust me.
Hold the bar steady with your hands — just to keep it from rolling.
🟡 Important: If the bar’s on your stomach, you’re doing it wrong. Shift it lower.
3. Set your feet — flat and strong
- Feet about shoulder-width apart.
- Heels under your knees, not too far forward or back.
- Push through your whole foot, not your toes.
🟡 Wrong foot position = no glute activation. Period.
4. Thrust up — squeeze at the top
- Drive through your heels. Really feel it in the glutes.
- Hips up — straight line from knees to shoulders.
- Pause for a second. Not too long. Just enough to feel it burn.
🟡 Feel the burn in your glutes? Good. That’s the point.
5. Lower with control
Don’t drop. Lower slowly, keep tension.
Your back stays on the weight bench the whole time.
Then repeat.
🟡 Slow down. Fast reps = wasted reps.
🔁 Recap:
Push up, squeeze, hold.
Lower slow, stay tight.
That’s the rhythm. Don’t rush it.
Common Mistakes When Doing Hip Thrusts
A lot of people mess up their smith machine hip thrusts without even realizing.
You might not feel your glutes, or worse — feel it in your back. That’s a sign something’s off.
Here’s what to watch out for:
❌ Bar too high or too low
If the bar is on your stomach — nope.
If it’s too low to lift off easily — also nope.
✅ Fix: Adjust the bar height before sitting down. It should sit right on your hip bones.
❌ Feet too far or too close
Too far forward? You’ll feel it in your quads.
Too close? Knees get jammed.
✅ Fix: Heels directly under your knees when you’re at the top.
❌ Using your back instead of glutes
If you’re arching like a bridge — stop.
That’s your lower back working, not your butt.
✅ Fix: Keep ribs down, core tight. Think “tuck pelvis + squeeze glutes.”
❌ Rushing the reps
Going too fast = no control = wasted reps.
✅ Fix: Thrust up strong, pause at the top, lower down slowly.
❌ No padding
Seriously, don’t skip this. The bar hurts.
✅ Fix: Use a squat pad or something thick. Your hips will thank you.
So now you’ve seen how to set up, how to move, and what not to do.
That’s really all you need to know to get started with how to do hip thrusts on Smith machine — the right way. No guesswork, no wasted reps.
Just remember: setup matters. Form matters more. And feeling your glutes? That’s the goal.
Keep it smooth, stay focused, and don’t chase heavy weight too fast. Get the movement clean first.
Now you’ve got everything you need. Time to take it to the gym — and feel it where it counts.
Hi, I’m Alex Carter, part of the editorial team at Leadman Fitness. We specialize in crafting premium custom racks, cable machines, functional trainers, and strength accessories for home and commercial gyms. With a background in competitive powerlifting and gym design consulting, I’ve spent years testing gear under heavy loads and optimizing layouts for efficiency.
I focus on translating real-world user frustrations—like space limitations, budget constraints, or durability needs—into actionable solutions. By collaborating directly with our engineers and facility owners, I ensure our custom equipment evolves to solve the unspoken challenges lifters face daily. What I share isn’t textbook advice; it’s battle-tested insight from racks I’ve welded, cables I’ve replaced, and gym floors I’ve trained on.