Your Stronger Tomorrow Starts Here! Black Friday Deals on Your New Home Gym.
·

How to Properly Do Hip Thrusts on Smith Machine: A Comprehensive Guide

Embarking on the journey to sculpt strong, powerful glutes? The hip thrust is a non-negotiable staple in your workout regimen, significantly enhancing lower body strength and aesthetics. However, the traditional barbell version can be intimidating or logistically challenging for many. Enter the Smith machine hip thrust - a game-changer for beginners and seasoned gym-goers alike. This guide demystifies the process, ensuring you harness the full potential of this invaluable exercise.

Understanding the Hip Thrust

The hip thrust is a dynamo for targeting the gluteus maximus, contributing to improved performance in sports, daily activities, and injury prevention. By pivoting on the Smith machine, you can enjoy a controlled environment to perfect your form and steadily increase resistance.

Setting Up the Smith Machine

Before diving into the thrust, proper setup is crucial. Adjust the barbell on the Smith machine so it aligns with the midpoint of your back when seated on the ground. Pad the barbell to shield your hips from pressure. Position a bench horizontally behind you; its edge should support your upper back and shoulders as you perform the exercise.

Executing the Perfect Hip Thrust

  1. Position Yourself: Sit on the ground with your back against the bench and the Smith machine barbell across your hips. Your feet should be flat on the floor, shoulder-width apart.
  2. Lift and Lower: Drive through your heels, thrusting your hips upwards. The movement ends when your body forms a straight line from your shoulders to your knees. Pause at the top, then lower your hips back to the starting position. Control is key; avoid dropping abruptly.
  3. Breathe: Inhale as you lower, exhale as you thrust upwards. Proper breathing assists in engaging your core throughout the exercise.

Common Mistakes to Avoid

Ensuring flawless form is paramount. Watch out for these pitfalls: neglecting to fully extend at the top, allowing your knees to cave in, and thrusting with your back rather than your glutes. Video recording your sessions can be an enlightening tool for self-assessment and improvement.

Advanced Variations

Once you've mastered the basic Smith machine hip thrust, inject variety and challenge into your routine. Experiment with single-leg thrusts, paused reps at the top, or incorporating resistance bands around your knees to fire up your glutes even further.

Integrating into Your Workout Routine

For optimal results, blend hip thrusts with other leg and glute exercises. Two to three times a week is a solid frequency, allowing sufficient recovery for muscle growth. Remember, progression in weight or reps is vital for continual improvement.

There's a reason why hip thrusts, especially on a Smith machine, have skyrocketed in popularity among fitness enthusiasts. They don't merely sculpt a formidable posterior; they elevate your overall physical performance. Now that you're equipped with the know-how, it's time to thrust your way to a stronger, more resilient body. The journey towards achieving enviable glutes begins with a single thrust. Embrace the process, revel in your progress, and watch as the transformation unfolds.

Back to blog

Best sellers

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

🎁 Save Extra $40 with coupon "BENCH". 【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
From $219.99
From $219.99
$399.99
MAJOR FITNESS All-In-One Home Gym Power Rack F22 home gym power rack raptor f22 black front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
From $879.99
From $879.99
$929.99
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
From $1,399.99
From $1,399.99
$1,499.99
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
From $699.99
From $699.99
$929.99
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
From $199.99
From $199.99
MAJOR FITNESS 7ft 20kg Home Gym Barbell MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
$259.99
$259.99
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35 Major Fitness home gym power rack lightning f35 black front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
From $849.99
From $849.99
$949.99
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training. Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
From $1,099.99
From $1,099.99
$1,399.99
hack squat leg press machine cobra ah1 Major Fitness hack squat leg press machine Cobra AH1

Major Fitness Leg Press Hack Squat Machine AH1

From $1,199.99
From $1,199.99
$1,399.99

Recommended

How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Jhon Kenneth Delos Reyes·
How to Achieve Powerful, Defined Legs from Home with the Leg Press Hack Squat
Read more
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Jhon Kenneth Delos Reyes·
The Ultimate Guide to Finding the Right Leg Press Hack Squat Machine for You
Read more
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
No More Judgement Zones: Train in Confidence with a Major Fitness Home Gym
Read more

Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.
SHOP
EXPLORE MAJOR
SUPPORT
MAJOR PROGRAM
800-276-8577

Mon - Fri: 9:00 am - 6:00 pm EST

700 Westlake Pkwy SW Ste 760
Atlanta, GA 30336

  • Amazon
  • American Express
  • Apple Pay
  • Diners Club
  • Discover
  • Meta Pay
  • Google Pay
  • Mastercard
  • PayPal
  • Shop Pay
  • Venmo
  • Visa
© 2022-2024 Major Fitness. All Rights Reserved.
© 2022-2024 Major Fitness. All Rights Reserved.