Hip Thrust (Machine)

How to do it

1. Position yourself in the hip thrust machine, ensuring your upper back (just below the shoulder blades) is comfortably against the back pad and your feet are flat on the floor, roughly hip-width apart, with shins vertical when your hips are fully extended.
2. Adjust the safety bar or belt so it rests across your hip crease. If using a plate-loaded machine, load the desired weight.
3. Brace your core and drive through your heels, lifting your hips off the pad by extending them until your body forms a straight line from your shoulders to your knees.
4. Squeeze your glutes forcefully at the top of the movement.
5. Slowly lower your hips back down in a controlled manner, returning to the starting position without fully resting the weight or your glutes on the floor, maintaining tension.
6. Repeat for the desired number of repetitions.

More glute exercises

Hack Squat (Machine)

Leg Press Horizontal (Machine)