Machine Hip Thrust

Muscles Worked

How to Perform

1. 1

   Set up on the machine according to the manufacturer's guidelines, ensuring the pad or lever is positioned correctly.

2. 2

   Begin the movement by hinging at the hips or extending through the target range of motion.

3. 3

   Control the eccentric phase — don't let the weight stack pull you back.

4. 4

   Maintain a neutral spine throughout and focus on contracting the target muscles.

Common Mistakes

• Rounding the lower back, which is the number-one cause of deadlift injuries. If your back rounds, the weight is too heavy or your setup needs work.

• Starting with the bar too far from your body. The bar should be over mid-foot and in contact with your shins at the start.

• Hyperextending at the top by leaning back. Stand tall and squeeze your glutes — you do not need to lean backward.

Pro Tips

• Pull the slack out of the bar before you lift. Straighten your arms, engage your lats, and build tension against the bar before it breaks the floor. This eliminates the jerk at the start.

• Cue: "Push the floor away" instead of pulling the bar up. This mental shift engages your legs more effectively off the floor.

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