Machine hip thrust
How to do it
- Sit on the machine with your back against the rear pad and the moving pad across your hips.
- Place your feet on the platform shoulder-width apart, knees bent at about 90 degrees — this is the starting position.
- Drive through your heels and extend your hips, squeezing your glutes, as you exhale.
- Hold the contraction for one second at full extension.
- Return under control, inhaling, without letting the weight drop suddenly.
Key to the execution: The drive comes from the heels and finishes with a firm glute squeeze.
Common mistakes
- Pushing through your toes instead of your heels.
- You arch your lower back instead of squeezing your glutes to extend.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Legs exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.