Smith Machine Glute Bridge

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Isolation
• Machine
• Beginner

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 12–20 reps · 0–2 RIR

Tempo: Lift for 1 s, squeeze at the top for 2 s, lower for 2 s

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings

Alternatives

• Glute Bridge
• Hip Thrust
• Single-Leg Glute Bridge