Machine Hip Thrust
The hip thrust on a selectorized machine: the upper back rests on the pad, the feet on the platform, and a belt across the hips pulls against the weight stack.
How to do it
Setup
Upper back on the pad, feet flat on the platform, the belt snug across the hips, hands on the handles.
Steps
- Drive the hips up until the body is flat from the shoulders to the knees.
- Pause with the glutes squeezed and the ribs pulled down.
- Lower the hips under control without letting the stack settle.
Common mistakes
Arching the lower back at the top: stop where the body is flat, ribs down. Feet set too close: move them out until the shins finish vertical. Belt sliding up to the waist: fasten it low across the hips before the first rep.
Breathing
Exhale driving, inhale returning.
