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Machine Hip Thrust

StrengthBeginnerMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Glute max

Primary: Glutes

Secondary: Hamstrings, Quadriceps

How to

  1. 1Sit on the floor or the machine's seat with your upper back against the pad and the belt or lever resting across your hips.
  2. 2Plant your feet about hip-width apart and drive your hips up until your torso is flat from shoulders to knees.
  3. 3Squeeze your glutes at the top, then lower slowly.
  4. 4Keep your chin tucked and your ribs down so the work stays in the glutes, not the lower back.