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Hip Thrust (Machine)

Weight & Reps

Details

NameHip Thrust (Machine)
EquipmentMachine
Primary MuscleGlutes
Auxiliary MusclesHamstrings, Quadriceps, Adductors

Instructions

  1. 1Select or load the appropriate weight.
  2. 2Lie back on the machine with your arms to your sides and your upper back in contact with the pad.
  3. 3Secure the strap or belt over your hips.
  4. 4Take a deep breath and brace your core.
  5. 5Press through your heels to extend your hips toward the ceiling. Squeeze your glutes at the top and hold for a moment while exhaling.
  6. 6Lower with control your buttocks to the starting position as you inhale.