Hip Thruster W Machine
Targets each glute individually for improved balance and strength
BackIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core, erector spinae |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~13 kcal |
How to do it
- Step 1: Setup — sit on the floor with your knees bent and feet flat, with the barbell over your hips
- Step 2: Initiation — engage your core and lift one foot off the ground
- Step 3: Main movement — lift your hips up towards the ceiling, squeezing the glute of the working leg at the top
- Step 4: End position — hold for a brief moment, then slowly lower back down
- Step 5: Return — control the descent and avoid arching your back
- Step 6: Breathing reminder — exhale on the way up, inhale on the way down
- Step 7: Safety note — keep your knees in line with your toes to avoid putting unnecessary strain on your joints
Equipment
- Barbell
Coaching tips
Benefits
Targets each glute individually for improved balance and strength
Common mistakes
Letting the barbell swing or not keeping the core engaged
Make it harder
Increase the weight of the barbell or add more reps
Make it easier
Decrease the weight of the barbell or use a shorter range of motion
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
Prone Incline Bench Posture Single Dumbbell Overhe
Beginner · 3 sets × 12 repsArmpit hanging knee tuck
Beginner · 3 sets × 30-60sSingle Arm Reach and Row with Smith Machine
Intermediate · 3 sets × 10-12 each armSingle Dumbbell Seated Rear Delt Row
Intermediate · 4 sets × 12-15 each armSingle Arm Downward Pulley Row with a Twist
Advanced · 3 sets × 10-12 repsDumbbell Bird Dog Row
Intermediate · 3 sets × 8-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.