Dumbbell Hip Thrust
Quads·Dumbbells·Intermediate·Compound
Machine Hip Thrust
The Machine Hip Thrust targets the glutes by driving the hips upward against guided machine resistance.
Category
Strength
Difficulty
Beginner
Movement
Isolation
Bodyweight
No
How to
How to do the Machine Hip Thrust
- 01
Sit on the machine with your upper back against the pad.
- 02
Position your feet flat on the platform about hip-width apart.
- 03
Place the pad securely across your hips.
- 04
Brace your core and drive through your heels.
- 05
Extend your hips until your torso is parallel to the floor.
- 06
Lower your hips slowly back to the starting position.
Performance tips
Cues that matter
- Keep your chin tucked and ribs down
- Drive through your heels to activate the glutes
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Machine Hip Thrust work?
The Machine Hip Thrust primarily targets the Glutes. Supporting muscles include Hamstrings, Quads.
Is the Machine Hip Thrust a compound or isolation exercise?
The Machine Hip Thrust is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Machine Hip Thrust?
You need the following equipment: Hip Thrust Machine.
What difficulty level is the Machine Hip Thrust?
The Machine Hip Thrust is rated as beginner difficulty. It is suitable for those new to resistance training.
