Strength / Hip Thrust Machine
A machine hip thrust performed on a plate-loaded glute drive, where the built-in back pad and foot platform set the position so the hips can extend against the load without setting up a bench.
Hip Thrust Machine
beginner
compound
Load the plate horns evenly and sit into the machine with your upper back against the pad and your feet flat on the platform.
Pull the hip pad or lap bar across your hips and adjust it so it sits on the crease of the hips, not on your stomach.
Set your feet so that your shins will be roughly vertical when your hips are at the top, and take hold of the handles.
Drive your hips up by squeezing the glutes until your thighs are level with your torso, and hold briefly at the top.
Lower under control until your hips are just short of the bottom of the range, and repeat for the desired number of repetitions.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
