Machine Single-Leg Hip Thrust
The machine hip thrust on one leg, the free knee drawn up; the machine holds the load steady, so the working glute can go heavy alone.
How to do it
Setup
Back on the machine's pad, the lever pad across the hips, one foot on the platform, the other knee pulled up.
Steps
- Drive through the heel on the platform to full hip extension.
- Keep the pelvis level against the pad.
- Lower the pad slowly; switch legs after the set.
Common mistakes
Free foot pushing on the platform: it stays in the air. Pad sitting on the belly: set it low on the hip bones. Loading more than one leg can finish: full lockout on every rep.
Breathing
Exhale driving, inhale lowering.
