Machine Hip Thrust
Auto DetectedA machine-guided hip extension movement that strongly targets the glutes and hamstrings, used primarily for lower body strength and hypertrophy in a stable environment.
About Exercise
Equipment
Hip Thrust Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Hamstrings
Secondary Muscles
Abs, Quads
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Moderate
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
8/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Quads
3/10Rectus Femoris
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Use longer rest periods for heavier strength-focused sets.
How to Perform
Sit under the machine pad with your upper back supported against the back rest, positioning the hip pad directly over your hip crease. Plant your feet shoulder-width apart flat on the platform, ensuring your knees are bent at 90 degrees at the top of the movement.
- Brace your core and drive through your heels, extending your hips upward against the pad.
- Push until your torso and thighs form a straight line, achieving full hip extension.
- Squeeze your glutes forcefully at the peak of the contraction.
- Slowly lower the pad back down to the starting position with control.
- Maintain tension by stopping just before the weight fully rests on the safeties.
Coaching Tips
Form Cues
- Drive through your heels.
- Squeeze the glutes hard.
- Keep ribs pulled down.
- Shins vertical at the top.
Breathing
Inhale deeply and brace your core before lifting; exhale as you powerfully drive the weight upward and lock out the hips.
Tempo
2-1-1
Range of Motion
The hips move from a flexed position (just above the floor/safety stops) to full extension, forming a straight line from knees to shoulders.
Safety
Safety Notes
- Ensure the hip pad is centered to avoid discomfort.
- Start with a light load to practice core bracing and hip extension mechanics.
- If you feel lower back pain, stop or reduce the range of motion.
Spotting
Not recommended; the machine is self-spotting. Use the built-in safety mechanisms to rack the weight safely.
Common Mistakes
- Hyperextending the lower back at the top.
- Lifting too quickly or relying on momentum.
- Placing feet too far out, shifting tension to hamstrings.
- Tucking the chin excessively.
When to Avoid
- Acute lower back pain or lumbar disc issues.
- Severe hip joint or SI joint pain.
Flexibility Needed
- Sufficient hip flexion.
Build Up First
- Ability to maintain a neutral spine under load.
- Competency with standard bodyweight glute bridge.
Also known as
Glute Bridge Machine, Machine Plate Loaded Hip Thrust, Hip Thrust Machine
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