How to do a Smith Machine Glute Bridge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Smith Machine
Flat Bench
Workouts with Smith Machine Glute Bridge
Instructions for Proper Form
This exercise is a weighted variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets your glutes. The use of a Smith Machine allows you to add more resistance to this exercise than just your bodyweight. In addition, the Smith Machine will restrict your range of motion, and stabilize the movement. This allows you to focus more of your attention on exertion rather than stabilizing the movement.
- Lie your upper back on a bench and bend your knees to a 90 degree angle to create a straight line from your knees to your shoulders with the smith machine bar placed on your hips. Extend your hips by flexing your glutes to raise the barbell upward. Controllably return to the starting position.
Tips & FAQs
Smith Machine Glute Bridge is also known as:
- Glute Bridge with Smith Machine
Common Form Mistakes
Overusing the Smith Machine
Smith Machines are great pieces of equipment, however they do hinder your ability to develop smaller stabilizing muscles. Try to work in other variations that require you to stabilize the movement as well.
Over Extending
Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.
Weight & 1 Rep Max Calculator
Average Smith Machine Glute Bridge standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps45lbs1 Rep Max55lbs
- intermediate8reps55lbs70lbs
- advanced8reps65lbs80lbs
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Smith Machine Glute Bridge
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 1,701 TIMESBarbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.
2. Glute Kickback Machine
94.6 mSCORESWAPPED 1,103 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
3. Cable Hip Extension
89.9 mSCORESWAPPED 610 TIMESCable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.
4. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 488 TIMESThis exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.
5. Smith Machine Hip Raise
17.2 mSCORESWAPPED 467 TIMESSmith Machine Hip Raise is a variation on the standard Hip Thrust. This compound exercise primarily targets your glutes and hamstrings. The use of a Smith Machine provides more stability and restricts your range of motion, allowing you to focus on exertion rather than stabilization. This makes it an ideal choice for building strength and muscle mass in your glutes.
6. Cable Pull Through
89.6 mSCORESWAPPED 428 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
7. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 405 TIMESThis exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.
8. Hip Thrust
97 mSCORESWAPPED 376 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.