Hip Thrust Machine

Setup

1. 01Set the back pad so it sits just below the shoulder blades.
2. 02Position the belt or lever pad across the crease of the hips.
3. 03Place the feet on the platform so shins are vertical at the top of the thrust.
4. 04Brace the trunk and tuck the chin slightly.

Execution

1. 01Drive through the heels and extend the hips into the pad.
2. 02Thrust until the torso and thighs form a straight line at the top.
3. 03Squeeze the glutes hard for a full second.
4. 04Lower the hips under control until the weight is nearly stacked, then repeat.

Checkpoints

• -Shins are vertical at lockout; adjust foot position if not.
• -Full hip extension comes from the glutes, not lumbar arching.
• -The chin stays tucked with the ribs down at the top.
• -The eccentric is controlled, not a drop.

Common mistakes

• -Placing the feet too far forward and shifting work to the hamstrings.
• -Hyperextending the lower back instead of finishing with the glutes.
• -Cutting the range short at the bottom.
• -Driving through the toes rather than the heels.