Machine Hip Thrust
Learn how to perform Machine Hip Thrust, a Legs exercise, with setup, breathing and common mistakes.
Machine Hip Thrust · Preview
Setup
Lean your back against the pad and set the machine to fit your lower back or hip position. Place your feet about hip-width apart, tuck your chin slightly, and start without overarching your lower back.
Start phase
Drive through your feet to lift your hips. Keep your knees from caving inward and tuck your pelvis up using your glutes.
End phase
Lower your hips slowly. Keep tension as you lower and resist the weight pulling your torso down.
Target muscles
Make sure your glutes squeeze hard at the top. If your hamstrings fatigue first, try bringing your feet slightly closer to your body.
Common mistakes
Arching your lower back or looking up at the top puts extra stress on your back. Keep your ribs down and chin tucked, then finish by squeezing your glutes—not by extending your back.
Breathing
Exhale as you lift your hips and inhale as you lower. Continuous breathing helps stabilize your torso and maintain the contraction longer at the top.
Coach tip
Pause for 1 second at the top to make the glute contraction easier to check. Adjust your foot position slightly to find the spot where your glutes—not your quads—do more of the work.
