← Back to library
Last updated March 11, 2026
Media unavailable
glutesHamstrings
Hip Thrust (Machine)
Sit in a hip thrust machine with your back against the pad. Drive the weight upward by extending your hips and squeezing your glutes at the top.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)hamstrings
Secondary
quadsabslower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weight machines / selectorized
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit in the hip thrust machine with your upper back resting against the back pad.
- Place your feet flat on the footplate at hip-width apart.
- Adjust the lap pad so it sits comfortably across your hips.
- Step 2Execution
- Brace your core and drive through your heels to push the weight upward.
- Extend your hips fully until your torso and thighs form a straight line.
- Squeeze your glutes as hard as possible at the top of the movement.
- Hold the contraction for 1-2 seconds.
- Step 3Return
- Slowly lower the weight back to the starting position.
- Maintain control throughout the eccentric phase.
- Do not let the weight drop or rest completely between reps.