Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Smith Machine Hip Thrust

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings

You need

Smith machine, Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Upper back on a bench, bar over your hips
  2. 2Chin tucked, ribs down
  3. 3Drive up until your hips are fully straight

Most common mistake

Arching the lower back at the top.

Watch a demo

Good for

  • Top 10 for glutes
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Hip Thrust Machinevs Barbell Hip Thrustvs Cable Glute Kickback
A
For glutes
#4 of 29
See the full list →
Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionExcellent
Loaded stretchFair
ProgressionExcellent
Low costExcellent

A hip thrust on rails: stable and simple to load, with the glutes working mostly at the top.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight
  • AHip Thrust MachineMachine

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280