HyperBody
Exercise library · Legs

Machine Hip Thrust.

Machine hip thrust that loads the glutes through a guided path.

BeginnerMachine
Machine Hip Thrust
The numbers
Sets
3–5
Reps
5–10
Rest
90–180
Muscles
Primary
Glutes
Secondary
Hamstrings
The play-by-play

How to do it.

  1. Step 01

    Sit in the hip thrust machine with the pad on the hips

  2. Step 02

    Plant the feet flat on the platform

  3. Step 03

    Brace the core and drive the hips up

  4. Step 04

    Extend fully and squeeze the glutes

  5. Step 05

    Lower under control

  6. Step 06

    Repeat for reps

What separates good from great

Pro cues.

  • Pause and squeeze at the top

  • Keep the chin tucked

  • Drive through the heels