Exercise guide · Legs & Glutes

Machine Hip Thrust

The hip thrust machine isolates the glutes by letting you push a padded bar through a full range of hip extension. Sit with your upper back against the support pad, feet flat on the floor, and drive your hips up until your body forms a straight line from shoulders to knees.

Targets: Glutes
Equipment: Machine
Type: Compound

Step by step

How to do the Machine Hip Thrust

Set the machine weight and adjust the height of the hip pad so it sits across your hip crease when seated on the floor.
Sit on the floor with your upper back resting against the machine's back pad, knees bent and feet flat on the floor about hip-width apart.
Brace your core, tuck your chin slightly, and push through your heels to drive your hips upward.
Drive your hips up until fully extended and your torso is parallel to the floor, then squeeze your glutes hard at the top and hold for one count.
Lower your hips slowly back to the starting position under full control, letting the hip pad guide the movement.

Form cues

Drive through your heels, not your toes
Squeeze glutes hard at the top
Keep your chin tucked—don't crane your neck
Core braced throughout, ribs down

Common mistakes

Hyperextending the lower back at the top instead of squeezing the glutes
Rising onto tiptoes or letting the heels lift off
Feet too far forward causing knee pain or poor glute activation
Rushing the descent without controlling the pad

Muscles worked

Primary

Glutes

Secondary

Hamstrings

Safety: Ensure the hip pad is properly positioned across your hip crease before each set. Start light to find your foot position. Stop if you feel lower back discomfort.

Alternatives

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