Main muscle
Supporting
Beginner
Machine hip thrust
The hip thrust on a machine: quick to set up and easy to load.
- Works
- GlutesHamstrings
- Equipment
- Hip thrust machine
How to do it
- 1Sit in the machine with your upper back on the pad and the belt or pad across your hips.
- 2Plant your feet about hip width apart.
- 3Drive your hips up until your body is flat from shoulders to knees.
- 4Squeeze at the top, then lower slowly.
Coach's tips
- Keep your chin tucked and your ribs down.
Hip thrust machine taken? Do this instead
Same muscles, different equipment. Closest match first.