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Machine Hip Thrust 7s · no sound

Machine Hip Thrust

A seated machine hip thrust loading hip extension through a lap pad, with the glutes under tension throughout.

Primary muscle
Glutes
Equipment
Machine
Difficulty
Beginner
Movement
Hinge
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How to do it

  1. Set the seat and lap pad so the pad sits across your hips, not your stomach.
  2. Sit with your back flat against the pad and your feet on the platform.
  3. Set your feet so your shins will be vertical at the top of the movement.
  4. Draw your ribs down, then drive your hips up by squeezing the glutes.
  5. Stop when your torso and thighs form a straight line and hold briefly.
  6. Lower under control until the hips are fully flexed, then repeat.

Common mistakes

  • Pushing past a straight line at the top, which arches the lower back instead of extending the hips.
  • Setting the feet too far forward, which shifts the work onto the hamstrings.
  • Placing the pad on the abdomen rather than the hips, which is uncomfortable and cuts range.
  • Bouncing the load off the bottom, which skips the loaded stretch of the repetition.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Same movement, other equipment

Cable Pull Through Beginner Cable Pull Through Glutes Cable Machine Dumbbell Feet Elevated Glute Bridge Beginner Dumbbell Feet Elevated Glute Bridge Glutes Dumbbell Dumbbell Heels Elevated Hip Thrust Beginner Dumbbell Heels Elevated Hip Thrust Glutes Dumbbell Frog Pump Beginner Frog Pump Glutes Bodyweight

Similar exercises

Smith Machine Sumo Romanian Deadlift Intermediate Smith Machine Sumo Romanian Deadlift Glutes Machine Elliptical Beginner Elliptical Glutes Machine Glute Kickback Machine Beginner Glute Kickback Machine Glutes Machine Incline Treadmill Walk Beginner Incline Treadmill Walk Glutes Machine Machine Hip Abduction Beginner Machine Hip Abduction Glutes Machine

Good to know

What muscles does the Machine Hip Thrust work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the Machine Hip Thrust?
It uses a machine. Without it, the Cable Pull Through and the Dumbbell Feet Elevated Glute Bridge train the same muscles the same way.
Is the Machine Hip Thrust good for beginners?
GymVim rates it beginner.

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