Machine Hip Thrust

Glutes, HamstringsMachine

A dedicated hip thrust machine that targets your glutes and hamstrings. It isolates the posterior chain with minimal spine compression.

How to do it

1Sit in the machine, secure the belt or padded roller across your hips, and lock it in place.

2Rest your upper back against the pad and place your feet shoulder-width apart on the platform.

3Disengage the safety levers and lower your hips down, maintaining a neutral spine.

4Drive through your heels to extend your hips fully toward the ceiling.

5Pause at the top, squeeze your glutes hard, then lower your hips back down under control.

Common mistakes

Overextending your lower back at the top puts dangerous stress on your lumbar spine.

Pushing off your toes instead of your heels shifts the work away from your glutes onto your quads.

Letting your knees collapse inward breaks alignment and stresses your knee joints.

Breathing

Exhale as you thrust your hips up, and inhale as you lower down under control.

Make it harder or easier

To make it easier, reduce the weight and shorten the range of motion; to make it harder, pause for three seconds at peak contraction on every rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.