About this exercise
The machine hip thrust strengthens and builds the glutes by driving the hips upward against resistance, with the hamstrings assisting through a full range of hip extension.
Hip Thrust Machine
Step by step instructions, muscle activation and variants for the Hip Thrust Machine.
EasyGlutes
How to Perform
- Sit on the machine with your upper back against the pad and position the lap pad across your hips
- Plant your feet flat on the platform, roughly shoulder-width apart
- Drive through your heels and push your hips upward until your thighs are parallel to the floor
- Squeeze your glutes hard at the top of the movement
- Lower your hips under control back to the starting position
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Glutes
Secondary
Hamstrings
Common Mistakes
Common mistakes content is coming soon.
About the Hip Thrust Machine
The Hip Thrust Machine is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.