Hip Thrust Machine
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The Hip Thrust Machine is a strength training exercise performed on a specialized machine that supports the upper back and allows loaded hip extension from a seated or bridged position, primarily targeting the glutes for maximum activation and growth. It emphasizes hip drive and posterior chain power, making it ideal for building lower body strength and improving athletic performance like sprinting and jumping. This exercise benefits athletes, bodybuilders, and anyone seeking glute hypertrophy with minimal setup, using the machine's adjustable pads and weight stack for precise resistance.
How to Perform Hip Thrust Machine
- 1Adjust the machine seat and foot platform so your knees will bend at 90 degrees at the top position; select your desired weight.
- 2Sit on the seat with your upper back firmly against the padded roller or pad, feet flat on the platform hip-width apart, toes slightly out.
- 3Position the safety pads or roller just below your shoulders or across your hips (depending on machine design), gripping handles for stability.
- 4Engage your core, drive through your heels, and extend your hips upward by squeezing your glutes, exhaling as you thrust.
- 5Pause briefly at the top with hips fully extended, knees at 90 degrees, body forming a straight line from knees to shoulders.
- 6Inhale as you slowly lower your hips back to the starting position, controlling the descent without letting your lower back arch.
- 7Repeat for desired reps, then carefully rack the weight or disengage from the machine.
- 8Key form tips: Keep chin tucked and gaze forward to avoid neck strain; drive with heels, not toes, to target glutes; avoid hyperextending hips at top or arching lower back—maintain neutral spine. Common mistakes: partial range of motion, momentum from bouncing, or flaring ribcage.
