Machine hip thrust

Hip extension with the upper back supported and the load secured over the hips.

The model illustrates the general movement. Adjust the seat and handles to the machine you use.

Level

Basic

Equipment

Machines

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Support the upper back, plant the feet and secure the load.
2. Raise the hips using the glutes while controlling the rib cage.
3. Stop with thighs and torso aligned, without overextending the lower back, then lower slowly.

Common mistakes

• Arching the lower back instead of extending the hips.
• Feet sliding or an unsecured load.