Machine hip thrust
- Sit in the machine and secure the padded bar snugly across your hips.
- Drive through your heels to thrust your hips upward until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, then slowly lower the weight back down without letting the plates touch.
Tips
- Before each set, position the padded bar so it sits across the crease of your hips rather than on your lower abdomen or upper thighs, then confirm it feels snug before you begin.
- At the top of each rep, pause briefly with your hips fully extended and your glutes visibly contracted before beginning the descent.
- Lower the weight with control on each rep, stopping just before the plates touch so the tension on your glutes and hamstrings is maintained throughout the set.
Common mistakes
- Letting the hips stop short of full extension at the top, so the body never reaches the straight line from shoulders to knees described in the instructions.
- Allowing the lower back to hyperextend at the top by pushing the hips too far upward, so the spine arches noticeably rather than staying in a stable, neutral position.
- Letting the plates touch and rest at the bottom of each rep, which removes the tension built up during the set.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
