Machine Hip Thrust
Set your upper back against the support and place the belt or pad across your hips. Position the feet so your shins are close to vertical at the top, then drive through the heels to extend the hips. Squeeze the glutes at lockout and lower back down under control.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Sit in the hip thrust machine with your upper back against the support and the belt or pad across the hips.
- Place the feet on the platform so the shins are vertical at full extension.
- Brace the core and pull the ribs gently toward the pelvis.
- Drive through the heels until the hips reach full extension.
- Pause for one count with the glutes squeezed.
- Lower under control along the machine's path.
Watch for
- Overarching the low back at the top.
- Pushing through the toes instead of the heels.
- Letting the pad slide up the torso.
Breathing
Exhale as you lift, inhale as you lower.
Tip
The dedicated machine usually loads stable through the whole range; do not use that to skip the squeeze at the top.
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