Exercise guide
Smith Kneeling Hip Thrust
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
The Smith Kneeling Hip Thrust is a targeted glute isolation movement that eliminates leg drive to maximize hip extension power and muscle hypertrophy. By kneeling, you reduce hamstring involvement and focus the tension directly on the gluteus maximus through a controlled hinge.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a thick pad on the floor under the Smith machine bar and set the bar height to rest on your hip crease while kneeling.
- Kneel on the pad with your knees hip-width apart and the tops of your feet flat against the floor.
- Position a bar pad on the bar for comfort and unrack the bar by rotating the hooks.
- Hold the bar with both hands slightly wider than your hips to stabilize it.
How to do it
- Inhale and slowly lower your glutes toward your heels by hinging at the hips, keeping your torso slightly leaned forward.
- Exhale and drive your hips forward into the bar by squeezing your glutes until your hips are fully extended.
- Pause at the top for one second, focusing on a hard glute contraction and a slight posterior pelvic tilt.
- Lower the weight under control for a 2-3 second count before starting the next rep.
Form checklist
- Maintain a neutral spine; do not overextend or arch your lower back at the top.
- Keep your chin tucked and gaze forward to help maintain a flat back.
- Ensure your knees stay fixed in place and do not slide forward or backward.
- Drive through the shins and tops of the feet to stabilize the lower body.
Pro tips
- Think about 'scooping' your pelvis under the bar at the top of the movement to maximize glute shortening.
- Keep constant tension by stopping just before your glutes touch your heels at the bottom.
Make it harder
- Incorporate a '1.5 rep' style: go all the way down, halfway up, back down, then all the way up.
- Add a 3-5 second isometric hold at the peak of the contraction on every rep.
Frequently asked
- What muscles does the smith kneeling hip thrust work?
- The smith kneeling hip thrust primarily targets the glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the smith kneeling hip thrust?
- The smith kneeling hip thrust uses smith machine.
- Is the smith kneeling hip thrust good for beginners?
- The smith kneeling 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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