What is the difference between a Smith Kneeling Hip Thrust and a regular hip thrust?

A regular hip thrust anchors your upper back on a bench and drives your hips up from that support. The kneeling variation removes the bench — you kneel upright and drive forward into the Smith machine bar, which creates a more vertical torso position and a slightly different glute activation angle.

Is the Smith Kneeling Hip Thrust good for building the glutes?

Yes. The kneeling hip thrust keeps the glutes under load through a strong range of hip extension. The Smith machine adds consistent resistance throughout the movement and makes progressive overload straightforward by allowing precise weight increments.

How much weight should I use for the Smith Kneeling Hip Thrust?

Start with the bar only (typically 15–20 kg on a Smith machine) to learn the movement and find the correct bar height. Most people find they can work up to meaningful loads once form is solid, but comfort with the pad setup matters more than the number on the bar early on.

Does kneeling on a hard floor cause knee pain?

It can if you kneel directly on a thin mat or hard surface. Use a thick foam pad, an exercise mat folded double, or a dedicated kneeling pad under your knees to distribute pressure and keep the exercise comfortable.

Can I do the Smith Kneeling Hip Thrust if I cannot perform a standard hip thrust?

Yes — the kneeling variation can actually be easier to set up since there is no need to position a bench. It is a useful alternative for people who find the bench-supported version awkward, though the kneeling position does require adequate hip flexor flexibility to stay upright comfortably.

Smith Kneeling Hip Thrust: Form & Tips