Machine Hip Thrust

How to perform the Machine Hip Thrust

1. Sit in the hip thrust machine with the back against the pad and the belt or pad across the hips.
2. Plant the feet on the platform so the shins are vertical at the top of the drive.
3. Drive the hips forward against the pad by extending at the hips until fully locked out.
4. Squeeze the glutes hard at the top where the guided path reaches peak hip extension.
5. Keep the ribs down and avoid arching the lower back into the pad at lockout.
6. Lower under control back to a stretched hip position, then repeat the drive.

Suggested working range: 8–15 reps. Default progression: double progression.

Common mistakes

• •Hyperextending the lumbar spine at the top instead of finishing with a neutral pelvis.
• •Placing the feet too far forward so the drive comes from the hamstrings.
• •Using a partial range that never reaches full hip extension.
• •Bouncing out of the bottom rather than controlling the loaded return.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Banded Hip Thrust

Glutes · Barbell

Glute Bridge

Glutes · Bodyweight