Machine Hip Thrust
Auto DetectedMachine-based hip extension exercise that targets the glutes and hamstrings to build strength and power; provides stable loading for glute development across fitness levels.
About Exercise
Equipment
Hip Thrust Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
4/10Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit on the hip thrust machine with your upper back against the pad and the belt across your hips. Place feet flat on the platform shoulder-width apart and unrack the weight by engaging your core.
- Brace core and tuck chin.
- Drive through heels to lift hips upward.
- Squeeze glutes at full extension.
- Pause briefly at top.
- Lower hips controlled back to start.
- Repeat for reps without resting hips fully.
Coaching Tips
Form Cues
- Drive through heels
- Squeeze glutes hard
- Neutral spine always
- Tuck ribs down
- Feet flat and stable
Breathing
Inhale as you lower hips, exhale forcefully during the upward drive while bracing your core.
Tempo
2-1-1
Range of Motion
From hips at 90-degree knee angle to full hip extension where knees, hips, and shoulders align in a straight line.
Safety
Safety Notes
- Adjust machine for proper alignment to avoid hip discomfort
- Use padding under belt to prevent bruising
- Avoid hyperextending spine
- Start with light weight to master form
- Ensure feet placement targets glutes without knee pain
Spotting
Spotting not needed on guided machine; use safety catches if available.
Common Mistakes
- Arching lower back at top
- Using momentum to lift
- Letting hips slam down
- Feet too high on platform
- Neck strain from looking up
When to Avoid
- Acute lower back pain
- Hip joint issues
Flexibility Needed
- Adequate hip flexion for setup
Build Up First
- Basic hip extension form
- Core bracing technique
Also known as
Hip Thrust Machine, Glute Drive Machine, Machine Glute Thrust
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