Hip Thrust Machine

A machine-based glute exercise where you push a lever or carriage upward using your hips for controlled glute strengthening.

Instructions

1. Sit at the hip thrust machine with your upper back against the backrest.
2. Position your feet on the platform below you, shoulder-width apart.
3. Adjust the machine seat and safety bars to fit your body properly.
4. Grip the handles on either side for stability.
5. Drive through your heels and push the platform away from you with your hips.
6. Fully extend your hips at the top of the movement.
7. Return to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• Start with lighter weight to learn proper form.
• Keep your knees aligned over your ankles throughout the movement.
• Maintain a neutral spine and avoid excessive lower back extension.
• The machine allows you to isolate your glutes effectively.
• Focus on the contraction in your glutes at the top of each rep.