Library / Glutes
Smith Machine Hip Thrust
Smith Machine · Hinge · Compound
Glutes HamstringsAdductors Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Adductors
- Equipment
- Smith Machine
- Movement pattern
- Hinge (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 120 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Set a flat bench perpendicular to the Smith machine with a bar pad over your hips.
- Unlatch the safety hooks at the top and lower your hips under control while keeping your chin tucked.
- Drive through your heels to full hip extension and hold for 1 second.
Joint & safety considerations
No specific joint contraindications are flagged for Smith Machine Hip Thrust. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45-Degree Glute-Ham Back Extension | Bodyweight swap | Bodyweight |
| Barbell Glute Bridge Hands on Bar | Barbell swap | Barbell |
| Barbell Hip Thrust | Barbell swap | Barbell |
| Barbell Kas Glute Bridge | Barbell swap | Barbell |
| Barbell One Leg Hip Thrust | Barbell swap | Barbell |
| Bodyweight Feet Elevated Staggered Glute Bridge | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.