hip thrust machine exercise
Adjust the machine so your upper back is supported and the padded belt rests across your hips, just below your hip bones. Place your feet flat on the foot platform, hip-width apart, ensuring your knees are bent at approximately 90 degrees at the top of the movement.
- Equipment
- Gym Machine
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Gluteus medius
Secondary muscles
- Hamstrings
- Erector spinae
- Rectus abdominis
Target muscles
- glutes
- hips
- legs
- back
How to perform
- 1
Adjust the machine so your upper back is supported and the padded belt rests across your hips, just below your hip bones.
- 2
Place your feet flat on the foot platform, hip-width apart, ensuring your knees are bent at approximately 90 degrees at the top of the movement.
- 3
Engage your core and drive through your heels, lifting the padded belt by extending your hips towards the ceiling.
- 4
Squeeze your glutes forcefully at the top, forming a straight line from your shoulders to your knees, ensuring your lower back does not arch.
- 5
Slowly lower the weight back down with control, maintaining tension in your glutes throughout the descent.
- 6
Avoid letting the weight fully rest at the bottom; maintain continuous tension in your glutes before initiating the next repetition.
Safety & form
Train smart. Read these notes before adding heavy load.
