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운동 라이브러리
Hip Thrust Machine
A machine hip thrust that loads the glutes through a padded lever, giving hip-thrust overload without barbell setup or discomfort across the hips.
하체머신Hip extension
주동근
대둔근
협응근
햄스트링대퇴사두코어
장비
머신
패턴
Hip extension
준비 자세
- 01Set the back pad so it sits just below the shoulder blades.
- 02Position the belt or lever pad across the crease of the hips.
- 03Place the feet on the platform so shins are vertical at the top of the thrust.
- 04Brace the trunk and tuck the chin slightly.
수행
- 01Drive through the heels and extend the hips into the pad.
- 02Thrust until the torso and thighs form a straight line at the top.
- 03Squeeze the glutes hard for a full second.
- 04Lower the hips under control until the weight is nearly stacked, then repeat.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with a 1 second squeeze at lockout.
- -The machine suits heavy loading; add weight once every rep reaches full extension.
- -Slot it in place of barbell hip thrusts when setup time or hip discomfort is an issue.