glutes · Barbell · Intermediate
Hip Thrust Machine
The hip thrust machine gives you the hip thrust without setting up a bench and barbell. The fixed pad and belt make it quick to load and easy to push close to failure.
Why it's in a glute program: Hip thrust loading with none of the setup.
How to do the hip thrust machine
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
Form cues
- Shins vertical at the top of the rep.
- Chin tucked.
- Full lockout with a squeeze.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the hip thrust machine
In Glute Max this exercise appears in 3 of the coach-built programs, including Glute Kickstart — 2 Day, Lean & Lifted Intro — 3 Day, Peach Foundations — 3 Day. Every program shows the animated form guide above on the workout screen.
