Glutes · Beginner

Machine Hip Thrust

Machine hip thrust loading controlled hip extension with the upper back supported.

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Machine Hip Thrust demonstration

Exercise overview

Training details

GlutesHamstrings

Equipment

Glute Machine

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

01Set the machine pad across the hips and plant the feet on the platform.
02Start with the hips lowered and the upper back supported.
03Drive through the heels to press the hips upward against the pad.
04Squeeze the glutes at the top while the ribs stay down.
05Lower slowly until the hips flex again without letting the machine slam.

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