Hip Thrust Machine

Muscles Hip Thrust Machine Works

Muscles used

• Glutesthe large muscles that make up your butt
• Hamstringsback of the thigh from the glutes to behind the knee
• Coremuscles around the abs, lower back, and pelvis
• Adductorsinner-thigh muscles from the groin toward the knee

Main muscleLean your upper back into the machine and drive your hips upward. The main muscle driving this movement is your glutes. Your glutes contract to lift your pelvis and fully extend your hips.

Supporting musclesYour hamstrings assist hip extension, your core keeps your ribs down and lower back from arching, and your adductors help keep your knees from drifting or wobbling.

How it should feelAs you lift your hips, your glutes should shorten and squeeze hard. At the top, your glutes should feel tighter than your lower back.

Signs you're offIf your lower back arches or only your quads burn, you are pushing with your lower back and thighs instead of your glutes. If your feet are too far or too close, the target can shift.

Remember thisPress through your whole foot and squeeze your glutes up, not your lower back.

Setting Up for Hip Thrust Machine

Setup orderAlign the backrest under the shoulder blades → Adjust the footrest so the shins are nearly vertical → Check the position of the Safety device

• Backrest height

  Set it like thisAdjust the height of the backrest so that the top of the backrest touches the underside of the shoulder blades when you sit.

  How to checkThe backrest should not press down on the center of your lower back; it should rest on the lower upper part of your back.

• Footrest position

  Set it like thisAdjust the position of the footrest so that your shin appears nearly perpendicular to the floor when you place your foot on it.

  How to checkYour entire sole should touch the footrest, and your knee should not appear to be positioned far forward or backward compared to your ankle.

• Safety device

  Set it like thisCheck the location of the lock handle or Safety device before starting.

  How to checkMake sure you see the lock handle in a position where you can grab it immediately.

Watch out forAvoid starting with people start the seat with the backrest pressing against the center of their lower back, their shins tilted significantly forward or backward, or without knowing the location of the safety mechanism.

Stance for Hip Thrust Machine

Foot widthLean your back against the pad, and place your feet about shoulder-width apart on the footplate.

Where your weight goesKeep your back against the pad and press the whole sole of each foot into the footplate.

Upper body positionPlace your feet so they are under your knees when your hips are lifted.

Why it mattersIf your feet are too far or too close, it becomes harder to drive up with your glutes.

How to Grip for Hip Thrust Machine

Grip typeHold the machine handles or the edge of the bench with both hands.

Grip widthIf using both hands, hold the same position on the left and right sides.

How hard to gripPlace the handles or bench edge in the middle of your palms and wrap your thumbs around them.

The Key Point for Hip Thrust Machine

Tighten your abdominal muscles to keep your ribs from lifting, tighten your glutes, and lift your pelvis upward.

Think of it like thisThe feeling of lifting with the hips rather than the waist

Before the fixBend your back backward, or lift your body using your waist strength.

After the fixIt engages your glutes and reduces the strain on your lower back.