Glutes
Machine Hip Thrust
The Machine Hip Thrust is a strength exercise on a machine for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 51%, gluteus medius 11% and hamstrings (biceps femoris) 10%.
Also known as: hip thrust machine
How to do it
- Adjust the back pad so it sits just below your shoulder blades and the hip pad rests across your hip crease.
- Set your feet flat on the platform, hip-width apart, so your shins will be vertical at the top.
- Hold the side handles and brace your core with your chin tucked.
- Drive through your heels and push the hip pad up until your torso and thighs form a straight line.
- Squeeze the glutes at the top, then lower the weight under control without letting it rest.
Tips
- Keep a light hold on the handles: the hips do the lifting.
- Control the lowering for about two seconds.
Common mistakes
- Overarching the lower back at the top.
- Placing the feet so far forward that the hamstrings take over.
- Letting the stack crash between reps.
Muscles worked by the Machine Hip Thrust
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Fixed path. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Machine Hip Thrust alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Machine Hip Thrust work?
Mainly the gluteus maximus. The gluteus medius and hamstrings (biceps femoris) assist.
Is the Machine Hip Thrust good for beginners?
The Machine Hip Thrust is rated intermediate. If you are new, learn the Glute Drive Machine first and build up from there.
What is a good alternative to the Machine Hip Thrust?
For example the Glute Drive Machine, Smith Machine Glute Bridge and Smith Machine Hip Thrust. They train mostly the same muscles, some with different equipment.
How do you make the Machine Hip Thrust harder?
Add weight or reps, or move on to the Smith Machine Hip Thrust (Single Leg).
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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