Machine Hip Thrust
Muscle Groups: Glutes
Machine Hip Thrust focuses on Glutes, with Hamstrings, Lower Back, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Machine Hip Thrust with proper form and technique.
- 1
Lie on the machine seat with your upper back supported and your feet flat on the platform, hip-width apart.
- 2
Position the padded lever across your hips and brace your core.
- 3
Drive through your heels to thrust your hips upward, pressing against the lever until your body forms a straight line from your shoulders to your knees.
- 4
Slowly lower your hips back down towards the seat, maintaining control, to return to the starting position.
Secondary Muscles
While Machine Hip Thrust primarily targets Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Lower Back, Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Machine Hip Thrust, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Machine Hip Thrust, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
