Machine Hip Thrust
Machine Hip Thrust is a resistance exercise - strength exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Gluteus maximus
- Secondary muscles
- Hamstrings, Quadriceps, Adductor magnus
- Exercise type
- Resistance exercise - strength
Exercise technique
- Sit in the machine
Place your upper back against the designated support.
- Pad or belt
Secure the loading support across your hip crease.
- Foot adjustment
Position both feet evenly on the platform.
- Safety
Release the starting lock using the manufacturer-provided lever.
- Drive
Raise your hips to lift the pad or belt.
- Upper limit
Complete hip extension without lifting your ribs.
- Return
Lower the machine arm with control and lock it when finished.
Key technique points
- Remove slack from the belt before starting.
- Do not position the pad over your abdomen.
- Do not slide off the shoulder support.
- Press both heels into the platform.
- Follow the natural rotation path of the machine.
- Do not release the belt before engaging the lock.
Common mistakes
Loose belt
The load engages late and abruptly during the first drive.
Pad over the abdomen
The loading point moves away from the hip crease.
Sliding upward through the shoulders
Your position relative to the machine axis changes.
Extending the lower back
This adds unnecessary spinal extension to the hip movement.
Pressing through one foot
The pad receives unequal force on one side.
Leaving without locking
Support is released before the moving arm is secured.
Frequently asked questions
Machine Hip Thrust: why is “Loose belt” a mistake?
The load engages late and abruptly during the first drive.
Machine Hip Thrust: why is “Pad over the abdomen” a mistake?
The loading point moves away from the hip crease.
Machine Hip Thrust: why is “Sliding upward through the shoulders” a mistake?
Your position relative to the machine axis changes.
Machine Hip Thrust: why is “Extending the lower back” a mistake?
This adds unnecessary spinal extension to the hip movement.
Machine Hip Thrust: why is “Pressing through one foot” a mistake?
The pad receives unequal force on one side.
Machine Hip Thrust: why is “Leaving without locking” a mistake?
Support is released before the moving arm is secured.
What should I focus on when doing Machine Hip Thrust?
Remove slack from the belt before starting. Do not position the pad over your abdomen. Do not slide off the shoulder support. Press both heels into the platform. Follow the natural rotation path of the machine. Do not release the belt before engaging the lock.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.