machine hip thrust with leg extension
Sit on the machine with your upper back against the pad, feet flat on the footplate, hip-width apart. Position the hip pad securely across your lower abdomen/hips.
- Equipment
- Gym Machine
- Difficulty
- Advanced
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus maximus
- Quadriceps
- Hamstrings
Secondary muscles
- Rectus abdominis
- Obliques
- Erector spinae
- Hip adductors
Target muscles
- glutes
- legs
- hamstrings
How to perform
- 1
Sit on the machine with your upper back against the pad, feet flat on the footplate, hip-width apart.
- 2
Position the hip pad securely across your lower abdomen/hips.
- 3
Engage your core and glutes, then drive through your heels to extend your hips upwards, lifting the pad.
- 4
Simultaneously, extend your knees, pushing your feet forward against the resistance of the footplate.
- 5
Squeeze your glutes at the top, forming a straight line from knees to shoulders, with legs extended.
- 6
Slowly reverse the movement, controlling both hip and knee flexion, returning to the starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
