Hip Thruster Machine
Machine version of hip thrust
LegsIntermediateStrengthThrust
At a glance
| Muscles worked | Primary: Glutes and hamstrings |
|---|---|
| Muscle group | Legs |
| Difficulty | Intermediate |
| Type | Strength · Thrust |
| Sets & reps | 6 sets × 15-20 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Position in hip thruster machine
- Step 2: Pad across hips
- Step 3: Drive hips upward
- Step 4: Squeeze glutes at top
- Step 5: Lower with control
Equipment
- Hip thruster machine optional
Coaching tips
Benefits
Machine version of hip thrust
Common mistakes
Overarching lower back
Make it harder
Pause at top
Make it easier
Bodyweight hip thrust
Breathing
Exhale thrusting
Build a workout with this exercise
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