Hip Thrust (Machine)

How to do it

1. Adjust the machine so the pad sits across your hips and your upper back rests on the support.
2. Place your feet about shoulder width apart and hold the handles.
3. Push the pad toward the ceiling by extending your hips until your torso is level with the floor.
4. Lower under control and repeat.

Key cues

• Upper back stays on the pad
• Pad across the hip crease
• Torso level at the top
• Knees about square at the top

Common mistakes

• Letting your upper back slide on the pad
• Not reaching full hip extension at the top
• Cranking your neck forward or back
• Setting your feet so the knees are far from square at the top

Muscles worked

Primary

Glutes

Secondary

Adductors and quads

Equipment

Hip thrust machine.

Variations

• Hip Thrust (Barbell)

  Barbell · Glutes · Hinge

• Hip Thrust (Smith Machine)

  Machine · Glutes · Hinge

References

1. StrengthLog: Hip Thrust Machine
2. StrengthLog: How to Do Hip Thrusts
3. BarBend: How to Do the Hip Thrust