glutesmachine
machine hip thrust
machine hip thrust is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the back pad and foot platform so that at the top of the movement your knees are about 90 degrees, then load the desired weight.
Step 2. Sit with your upper back against the pad and place your feet flat on the platform about hip-width apart.
Step 3. Position the hip pad across your hip crease and grip the handles for stability.
Step 4. Engage your core and glutes, then drive through your heels to extend your hips upward.
Step 5. Continue until your torso and thighs form a straight line; squeeze your glutes at the top without hyperextending your lower back.
Step 6. Pause briefly, then lower the pad with control back to the starting position.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringsquadriceps
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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