Glutes
Machine Hip Thrust
4 × 10–12 · Beginner · Machine
How to do it
- Sit in the machine, position the padded belt low across your hip crease, and plant your feet flat on the platform.
- Adjust your feet so your shins will stand roughly vertical at the top, then brace your core and tuck your chin.
- Drive through your whole foot, pushing the pad upward until your hips fully extend and your thighs reach horizontal.
- Squeeze your glutes for a full second at lockout, then lower the weight slowly without letting the stack touch down.
Coach tip: If you feel mainly hamstrings, move your feet closer; mainly quads, move them farther away. The sweet spot loads your glutes hardest at the top.
About this exercise
The glutes are the largest, strongest muscles in the body — they extend the hip for walking, running, lifting and climbing. Direct glute work improves power, pelvic control and lower-back resilience.
Primary muscles
Gluteus maximus
Also working
Gluteus medius, hamstrings, core
Common mistakes
- Arching the lower back at the top instead of finishing the rep with the glutes
- Letting the knees collapse inward under load
- Using so much weight that the lower back takes over
Form & safety — Finish each rep by squeezing the glutes with your ribs down and pelvis level — that position, not a big back arch, is full hip extension.
Train within your ability and stop if you feel pain. When in doubt, ask a qualified coach or physiotherapist.