What muscles does the Machine Hip Thrust work?

The Machine Hip Thrust primarily works your pośladki. It also recruits your dwugłowe uda as secondary movers.

What equipment do I need for the Machine Hip Thrust?

You need Maszyna 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.

Exercise library · Legs

Machine Hip Thrust.

Hip thrust na maszynie, który obciąża pośladki przez prowadzony tor.

PoczątkującyMaszyna

Liczby

Serie

3–5

Reps

5–10

Przerwa

90–180

Mięśnie

Primary

Pośladki

Secondary

Dwugłowe uda

Krok po kroku

Jak wykonać to ćwiczenie.

Krok 01
Usiądź na maszynie do hip thrust z wałkiem na biodrach.
Krok 02
Postaw stopy płasko na platformie.
Krok 03
Napnij core i napędź biodra w górę.
Krok 04
Wyprostuj się w pełni i napnij pośladki.
Krok 05
Opuść z kontrolą.
Krok 06
Powtórz przez zaplanowaną liczbę powtórzeń.

Co odróżnia dobre od świetnego

Wskazówki eksperckie.

Zrób pauzę i napnij pośladki na górze.
Utrzymuj podwiniętą brodę.
Napędzaj ruch przez pięty.

Common questions

Questions, answered.

What is the Machine Hip Thrust?: Hip thrust na maszynie, który obciąża pośladki przez prowadzony tor.
What muscles does the Machine Hip Thrust work?: The Machine Hip Thrust primarily works your pośladki. It also recruits your dwugłowe uda as secondary movers.
What equipment do I need for the Machine Hip Thrust?: You need Maszyna 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.