Hip Thrust Machine

How to do it

1. Sit into the hip thrust machine and position the pad across your hip crease, adjusting the seat so your shoulder blades rest against the back pad.
2. Plant your feet flat on the footplate at hip width with knees bent to roughly ninety degrees.
3. Brace your core and grip the side handles to keep your upper body anchored against the pad.
4. Press through your heels to drive the pad upward until your hips reach full extension, squeezing the glutes at the top.
5. Exhale as you press up and inhale as you return the pad to the starting position under control.
6. Avoid rushing the eccentric portion; lower the pad at the same steady pace as the press to keep tension on the glutes.

Muscles worked

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