Hip Thrust Machine

Machine hip thrust: the support and the load are already set up.

• Compound
• Machine
• Beginner

How to do it

• Upper back against the pad and feet hip-width on the platform
• Upper back on the bench and chin tucked
• Drive through the heels and lock out by squeezing the glutes, without arching the lower back

Sets, reps and tempo

Ranges: 8–15 reps · 0–2 RIR

Tempo: Drive up for 1 s to full extension, squeeze 1–2 s at the top, lower for 2 s

Common mistakes

• Hyperextending your lower back instead of extending your hips
• Placing the hip pad too high or too low

Muscles worked

Primary

• Glutes

Secondary

• Hamstrings
• Quads

Alternatives

• Hip Thrust
• Cable Glute Kickback
• Barbell Back Squat
• Romanian Deadlift