Machine Hip Thrust

Primary muscles
Glutes
Secondary muscles
Hamstrings, Lower back, Abs
Equipment
Machine
Movement pattern
Hinge

Steps

  1. 1 Lie on the machine seat with your upper back supported and your feet flat on the platform, hip-width apart.
  2. 2 Position the padded lever across your hips and brace your core.
  3. 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. 4 Slowly lower your hips back down towards the seat, maintaining control, to return to the starting position.

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