Strength Training · Bodybuilding
Machine Hip Thrust
The machine hip thrust trains your glutes by lifting your hips against a padded restraint or belt while your upper back stays supported.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Sit in the machine with your upper back against the support pad.
- Place your feet hip-width apart on the platform, positioned so your shins will be roughly vertical at the top.
- Secure the belt or padded restraint across your hip crease, below your abdomen.
- Release the starting stop according to the machine’s instructions.
- Raise your hips until your torso and thighs form a straight line.
- Lower your hips slowly to a comfortable bottom position.
- Return the machine to its locked resting position after your final repetition.
Form cues
- Push through your whole foot.
- Keep your chin gently tucked.
- Exhale as you lift.
- Pause briefly at the top.
Common mistakes
- Arching your lower backTighten your abdomen so the movement comes from your hips rather than your spine.
- Knees collapsing inwardKeep your knees pointing in the same direction as your toes throughout the repetition.
- Bouncing out of the bottomUse a smooth change of direction instead of momentum to start each lift.
Safety
Excessive load or forcing the range can strain your lower back or hips. An unsecured restraint or an unlocked machine can shift unexpectedly during entry or exit.
- Adjust the back support, foot platform, and available range settings to fit you before loading.
- Use a light first set to check that the restraint stays secure without painful pressure.
- Confirm the machine is locked before loading, releasing the restraint, or getting out.
- Keep your hands clear of the moving resistance arm and linkage.
If you have ongoing hip or lower-back pain, or cannot tolerate the restraint comfortably, get advice from a physiotherapist before using this machine.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Hip Thrust Machine
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a load that leaves you able to perform about two more controlled repetitions.