Machine Hip Thrust
The hip thrust in a dedicated machine: no bar to roll into place and the pad sits where it should.
How to do it
Setup
Set in the machine per its pattern, belt or pad over the hips, feet on the plate.
Steps
- Drive the hips to full extension.
- Squeeze at the top, ribs down.
- Return under control without the stack crashing.
Common mistakes
Feet placed low: the knees dive; set them so the shins finish vertical. Hyperextending: straight line is the top. Skipping the pad adjust: a wandering belt steals the set.
Breathing
Exhale driving, inhale returning.
