Machine Hip Thrust
How to do it step by step, and the muscles it works.
- Body part
- Legs
- Equipment
- Machine
- Type
- Compound
How to do it
- Sit in the machine with your upper back against the pad and the hip pad or belt snug across your hips.
- Place your feet flat about hip-width apart so your shins are vertical at the top.
- Tuck your chin and drive through your heels to lift your hips until they are fully extended.
- Squeeze your glutes at the top without arching your lower back, then lower slowly.
Warm up first and pick a weight you can control through the whole movement. Stop if something hurts.
Muscles worked
- GlutesMain
- HamstringsHelping
Also known as
Glute Drive · Hip Thrust Machine · Hip Thrust (Machine)