Machine Hip Thrust (With Stepbox)
The machine hip thrust with the feet up on a step box in front of it; the raised feet let the hips sink lower and bring in the hamstrings.
How to do it
Setup
Upper back on the machine's pad, the lever pad across the hips, both heels on a step box in front.
Steps
- Push the heels into the step and drive the pad up.
- Hold the straight line for a beat at the top.
- Lower until the stack almost touches, then drive again.
Common mistakes
Step set too close: the knees end past the toes; move it out. Heels lifting off the step: press through the whole heel. Letting the plates crash: control the way down.
Breathing
Exhale driving, inhale returning.
