Exercise library · Legs
Machine Hip Thrust.
Machine hip thrust that loads the glutes through a guided path.
Also known as: Hip Thrust Machine, Glute Drive Machine
BeginnerMachine
The numbers
Sets
3–5
Reps
5–10
Rest
90–180 s
The play-by-play
How to do it.
- Step 01
Sit in the hip thrust machine with the pad on the hips
- Step 02
Plant the feet flat on the platform
- Step 03
Brace the core and drive the hips up
- Step 04
Extend fully and squeeze the glutes
- Step 05
Lower under control
- 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
Common questions
Questions, answered.
- What is the Machine Hip Thrust?
- Machine hip thrust that loads the glutes through a guided path.
- What muscles does the Machine Hip Thrust work?
- The Machine Hip Thrust primarily works your glutes. It also recruits your hamstrings as secondary movers.
- What equipment do I need for the Machine Hip Thrust?
- You need a machine to perform the Machine Hip Thrust.
- How many sets and reps should I do for the Machine Hip Thrust?
- A typical prescription for the Machine Hip Thrust is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.
- Is the Machine Hip Thrust good for beginners?
- Yes. The Machine Hip Thrust is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.
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