At a glance
| Equipment | Machines |
|---|---|
| Experience level | Beginner |
| Movement pattern | Hinge |
| Primary muscle | Glutes |
| Also works | Glute Med, Hamstrings, Quads |
The movement, step by step.
- Adjust the hip-thrust machine so the belt or pad sits securely over the pelvis and the feet are firmly supported.
- Drive the hips upward through the feet until the trunk and thighs align, without arching the lower back.
- Return slowly to the starting position and reset before the next repetition.
Technique cues
- Move at the hips while keeping the trunk controlled.
- Finish tall without leaning backward.
Common mistakes
- Rounding or overextending the lower back under load.
- Jerking out of the bottom position.
Watch & learn
Professional demonstrations, opened on YouTube.
Alternatives
Log it in Club 1000 Plus
In the app, Learn on a workout opens this same guide for Machine - Glutes, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.