Machine Hip Thrust
How to do it
Starting position
- Sit with your back against the backrest and place the pad over your hips.
- Adjust the pad height so it sits directly over your hip bones.
- Place your feet on the footplate shoulder-width apart.
- Adjust your foot position so your knees are at 90 degrees at the top.
Movement
- Drive through your heels against the footplate to lift your hips up.
- Stop at the height where your torso and thighs are in line.
- Squeeze your glutes for 1 sec.
- Lower slowly while maintaining tension in your glutes.
Breathing
Exhale as you raise, and inhale as you lower.
Cautions
- If you arch your lower back to get height, your lower back works instead of your glutes.
- If your feet are too far, your hamstrings take over; if they are too close, the front of your thighs takes over.
- If the pad rides up onto your stomach, it will hurt, so lower it onto your hip bones.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Quads |
| Equipment |  Hip thrust bench or machine |
| Movement pattern | Hinge |
| Rep range | 8–15 reps |
26 similar exercises
Representative exercise: Barbell Hip Thrust
- Barbell Hip Thrust
- Bodyweight Hip Thrust
- Elevated Legs Hip Thrust
- Resistance Band Hip Thrust
- Lever Standing Hip Thrust
- Kneeling Hip Thrust
- Resistance Band Hip Thrust (Demo 2)
- Wide Kneeling Hip Thrust
- Elevated Staggered Leg Hip Thrust
- Barbell Banded Hip Thrust
- Barbell Hip Thrust inside Rack
- Dumbbell Banded Hip Thrust
- Cable Standing Hip Thrust
- Smith Hip Thrust
- Plate Hip Thrust
- Lever Hip Thrust (Plate Loaded)
- Smith Staggered Stance Hip Thrust
- Lever Staggered Stance Hip Thrust (plate loaded)
- Elevated Single Leg Hip Thrust
- Dumbbell Hip Thrust (VERSION 2)
- Resistance Band Hip Thrust (VERSION 2)
- Smith Kneeling Hip Thrust
- Barbell Staggered Stance Hip Thrust
- Barbell One Leg Hip Thrust
- Landmine Single Leg Hip Thrust
- Weighted one leg hip thrust
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 21.7 kg.
With the hip thrust bench or machine, it moves up to the next weight you have. Within your 8–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Lever Staggered Stance Hip Thrust (plate loaded)HarderLever Single Leg Hip Thrust (plate loaded)HarderDumbbell Hip ThrustSimilar exerciseResistance Band Glute BridgeSimilar exerciseCable Pull ThroughSimilar exerciseDumbbell DeadliftSame muscle · different equipmentConventional DeadliftSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.