Hip Thrust (Machine)
Trains the glutes. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Hip Thrust (Machine)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What Hip Thrust (Machine) trains
Technique
How to do the Hip Thrust (Machine)
- Sit on the hip thrust machine with your upper back against the back pad and your feet flat on the platform, shoulder-width apart. Secure the resistance pad or belt across your hips.
- Drive through your heels to extend your hips upward until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement and hold for a brief moment.
- Lower your hips back to the starting position with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Drive through your heels rather than your toes to maximize glute activation.
- Keep your chin slightly tucked and your ribs down to avoid arching your lower back.
- Pause and squeeze your glutes at the top of each repetition.
- Exhale as you lift your hips and inhale as you lower them.
Substitutes
Swap Hip Thrust (Machine) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Hip Thrust (Machine) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.