Machine Hip Thrust (Plate-Loaded)
The hip thrust in a plate-loaded machine: the padded lever lies across the hips and the plates ride on its horn, so the plates set the load.
How to do it
Setup
Upper back on the machine's back pad, feet flat on the footplate hip-width, the lever pad across the hips, hands on its handles.
Steps
- Drive through the heels and push the lever up until the hips are straight.
- Squeeze the glutes at the top, ribs down.
- Lower the plates slowly to just above the stop.
Common mistakes
Arching the lower back to finish: the top is a straight line from the knees to the shoulders. Feet too close: the knees shoot forward; set the shins vertical at the top. Letting the plates crash on the stop: lower as slowly as you lift.
Breathing
Exhale driving, inhale returning.
