Glutes
Hip Thrust Machine
Beginner
Machine
Compound
Glutes
How to do it
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Sit in the machine with your upper back against the pad.
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Position the belt or pad over your hips, feet hip-width apart.
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Drive your hips up until your body is straight from knees to shoulders.
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Pause briefly, then lower under control.
Common mistakes
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Arching the lower back at the top instead of locking out the hips.
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Feet too far out so the hamstrings take over.
Tips
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Faster to set up than a barbell hip thrust with similar results.
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Tucking your chin slightly helps keep the pelvis neutral.
Secondary muscles
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