Hip Thrust Machine

A representative hip-up workout
Hip Thrust Machine gif

Coach's Tips

It's the best workout to strengthen your hip and thigh muscles!

How to Hip Thrust Machine

Starting Position

1. Sit on the hip thrust machine with your upper back against the back pad and your feet firmly planted on the platform. Adjust the back pad so that it is comfortably snug against your back.

2. Place your hands on the handles, with your elbows slightly bent.

3. Take a deep breath, and brace your core.

Proper Form

1. Keeping your core tight, push your feet into the platform and lift your hips up until your thighs and torso are in a straight line.

2. Hold the top position for a moment and squeeze your glutes.

3. Slowly lower your hips back down to the starting position and repeat.

Breathing Technique

1. Take a deep breath in as you lower your hips down and exhale as you lift your hips up.


1. Keep your core tight and your spine in a neutral position throughout the entire movement.

2. Do not overextend your hips at the top of the movement.

3. Do not bounce at the bottom of the movement.

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