Machine Hip Thrust
- Beginner
- Machine
The hip thrust machine replaces the bench and barbell setup with a fixed seat and a padded lap bar. You sit with your back against the pad and your feet flat on the platform, then drive the hips up until torso and thighs line up and squeeze at the top. The value of the supine thrust position is simple: the glutes stay under tension across the whole range including full hip extension, which is exactly where squats and deadlifts stop loading them. The hamstrings assist and the trunk holds the ribs down so the lift does not become a lumbar arch.
How to do the Machine Hip Thrust
- Set the seat and lap pad so the pad sits across your hips, not your stomach.
- Sit with your back flat against the pad and your feet on the platform.
- Set your feet so your shins will be vertical at the top of the movement.
- Draw your ribs down, then drive your hips up by squeezing the glutes.
- Stop when your torso and thighs form a straight line and hold briefly.
- Lower under control until the hips are fully flexed, then repeat.
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings and Core
Why train it
- Keeps the glutes loaded at full hip extension, where squats let go.
- Setup takes seconds compared with a barbell and bench thrust.
- The seat and pad remove the balance and bar comfort problems of the free weight version.
Common mistakes
- Pushing past a straight line at the top, which arches the lower back instead of extending the hips.
- Setting the feet too far forward, which shifts the work onto the hamstrings.
- Placing the pad on the abdomen rather than the hips, which is uncomfortable and cuts range.
- Bouncing the load off the bottom, which skips the loaded stretch of the repetition.
Frequently asked questions
What muscles does the Machine Hip Thrust work?
The Machine Hip Thrust trains the glutes as the main target. Expect the hamstrings and core to take some of the load as well.
What equipment do I need for the Machine Hip Thrust?
Only a machine. Nothing beyond that is required to run the movement the way it is described above.
Is the Machine Hip Thrust suitable for beginners?
Yes. The Machine Hip Thrust is rated beginner, and the machine holds the path for you, so there is little to get wrong once the seat and the pin are set.
Can I do the Machine Hip Thrust at home?
Only if your home setup runs to a machine. Most do not, so this is usually a gym movement. The alternatives below cover the same muscles with kit you are more likely to have.
How many sets and reps of the Machine Hip Thrust should I do?
Three to five sets of 5 to 8 reps for strength, or 8 to 12 for size. A hinge is heavy on the lower back, so leave a rep in the tank and rest two to three minutes between sets.
What are good alternatives to the Machine Hip Thrust?
Band Glute Bridge, Cable Pull Through, and Dumbbell Deadlift train the same primary muscles as the Machine Hip Thrust. Pick whichever one matches the equipment in front of you.