Hip Thrust Machine

Body region

• Glutes

Muscles

Main

• Gluteus Maximus

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Vastus Lateralis
• Vastus Medialis

Equipment

• Lever Machine

Technique

1. Sit in the machine with your upper back on the pad and the hip pad or belt across the hips.
2. Place the feet on the platform about hip-width apart, knees bent.
3. Drive the hips up until the thighs and torso line up, squeezing the glutes.
4. Lower under control without letting the weight stack touch down.

Cues

• Tuck the chin and look forward rather than at the ceiling.
• Adjust the feet so the shins are roughly vertical at the top.

Common mistakes

• Arching the lower back to finish the movement.
• Bouncing the weight at the bottom.
• Placing the feet too far forward so the hamstrings take over.

Alternatives

• Barbell Hip Thrust
• Barbell Glute Bridge
• Cable Pull-Through