Smart Workout Diary

Machine Hip Thrust

A machine-based hip extension that primarily works the glutes.

Demonstration

Machine Hip Thrust — demonstration 1
Machine Hip Thrust — demonstration 2

Instructions

  1. Adjust the back pad and secure the lap belt or pad across your hips; plant your feet flat.
  2. Brace your abdomen and drive through your feet to raise your hips until your torso and thighs align.
  3. Lower your hips under control, keeping your feet planted, and repeat.
Muscle Group
Gluteus Maximus
Other Muscle Groups
Hamstrings
Type
Strength
Mechanics
Compound
Movement Patterns
Hip Hinge
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength
Difficulty
Beginner

Technique tips

  1. Finish by squeezing your glutes without arching your lower back.
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