# Hip Thrust (Machine)

> A machine version of the hip thrust where you drive a pad up by extending your hips to build your glutes.

Page: https://fitnessie.app/exercises/machine-hip-thrust/
Type: Machine · Hinge
Demo video: https://fitnessie.app/demos/hip-thrust-machine/8546a9127180b500.mp4

## 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)](https://fitnessie.app/exercises/hip-thrust/)
- [Hip Thrust (Smith Machine)](https://fitnessie.app/exercises/smith-machine-hip-thrust/)

## References

- [StrengthLog: Hip Thrust Machine](https://www.strengthlog.com/hip-thrust-machine/)
- [StrengthLog: How to Do Hip Thrusts](https://www.strengthlog.com/hip-thrust/)
- [BarBend: How to Do the Hip Thrust](https://barbend.com/hip-thrust/)