How to do a Smith Machine Glute Bridge

Authored by Fitbod

About Smith Machine Glute Bridge

Sets Logged
248,297
Popularity Rank
338th
Difficulty
Intermediate
Glutes Strength
91 mSCORE 30th
Equipment Required
  • Photo of Flat Bench
    Flat Bench
  • Photo of Smith Machine
    Smith Machine
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. 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.

Common 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.

Sets & Reps: How many to do

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.

  • beginner
    8
    reps
    30
    lbs
    1 Rep Max
    40
    lbs
  • intermediate
    8
    reps
    35
    lbs
    45
    lbs
  • advanced
    8
    reps
    40
    lbs
    50
    lbs

Enter your stats to calculate your Sets & Reps