Exercise guide
Hip Thrust Machine
The Hip Thrust Machine supports the upper body and applies resistance across the hips through a fixed or guided path. The glutes provide the main effort while the hamstrings and quadriceps assist with hip and knee positioning.
Training context
Setup Cues for the Hip Thrust Machine
Machine designs vary, so adjust the back support, hip pad, seat, and foot platform before selecting a challenging load. The pad should rest across the hip crease without pressing uncomfortably into the abdomen.
Foot position should allow the shins to approach vertical near the top while the heels remain planted. Move the feet if the knees or hamstrings dominate the exercise.
Technique overview
Drive the hips into the machine pad
Secure the hip pad and place the feet evenly. Lower into the starting position, then extend the hips until the torso and thighs align. Pause without arching beyond the controlled lockout, then return slowly. Reengage the machine safety before leaving the seat.
Treat this as an overview and use a range, pace, and setup you can control.