Smith Single Leg Hip Thrust

Muscles worked

Setup

1. Position a flat bench behind you and sit on the floor with your shoulder blades against the edge of the bench.
2. Place the Smith machine bar across your hip crease (use a bar pad) and center the working foot directly under your knee.
3. Lift the non-working leg off the ground, keeping it bent at the hip and knee.
4. Rotate the bar to unlock it from the safety hooks, holding the bar lightly for balance.

How to do it

1. Drive through the heel of the planted foot to extend your hip upward until your torso is parallel to the floor.
2. Exhale at the top of the movement while performing a hard glute squeeze and bracing your abs.
3. Lower the bar under control until your glutes are just above the floor, inhaling on the way down.
4. Maintain a steady tempo, focusing on a controlled eccentric phase and a powerful concentric drive.

Form checklist

• Keep your chin tucked and gaze forward to prevent excessive lower back arching.
• Ensure the working shin is vertical at the top of the rep to maximize glute tension.
• Keep your core braced to stabilize the pelvis and prevent the non-working hip from dropping.
• Maintain a full range of motion, coming down until the plates almost touch the floor.

Pro tips

• Think about 'scooping' your pelvis upward to achieve a posterior pelvic tilt at the peak of the contraction for maximum glute fiber recruitment.
• Push specifically through the heel of the working foot to minimize quad involvement and maximize the hinge mechanic.

Make it harder

• Incorporate a 3-second isometric hold at the top of every repetition to increase time under tension.
• Add a deficit by placing the working foot on a small weight plate to increase the range of motion at the bottom.

Frequently asked

What muscles does the smith single leg hip thrust work?

The smith single leg hip thrust primarily targets the glutes and hamstrings, and also works the erector spinae as secondary muscles.

What equipment do you need for the smith single leg hip thrust?

The smith single leg hip thrust uses smith machine.

Is the smith single leg hip thrust good for beginners?

The smith single leg hip thrust is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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