Machine hip thrust
- Basic
- Machine
Heels planted, pause at the top without arching
Muscles worked
- Primary:
- Glutes
- Secondary:
- Hamstrings
How to do it
- Sit in the machine with your back on the pad and the belt or roller over your hips.
- Drive through your heels, raising your hips until torso and thighs line up.
- Lower under control without fully unloading the weight.
Common mistakes
- Arching your lower back at the top.
- Pushing through your toes.
Tips
- No barbell setup: easier to take close to failure.
- Pause for a second at the top.