GLUTES · MACHINE
How to do the machine hip thrust
The machine hip thrust trains your glutes, with help from your hamstrings, quadriceps, adductors. Here is how to do it with good form.
Step by step
- Select or load the appropriate weight.
- Lie back on the machine with your arms to your sides and your upper back in contact with the pad.
- Secure the strap or belt over your hips.
- Take a deep breath and engage your abs.
- Press through your heels to extend your hips toward the ceiling. Squeeze your glutes at the top and hold for a moment as you exhale.
- Slowly lower your buttocks to the starting position as you breathe in.
Muscles worked
| Primary | Glutes |
|---|---|
| Secondary | Hamstrings, Quadriceps, Adductors |
| Equipment | Machine |
Sets and reps
| Strength | 3–5 sets of 3–6 reps, 2–3 min rest |
|---|---|
| Muscle growth | 3–4 sets of 8–12 reps, 1–2 min rest |
| Muscular endurance | 2–3 sets of 15–20 reps, 30–60 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the machine hip thrust
- Glute Builder4 × 10
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your glutes
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