Machine Staggered Stance Hip Thrust (Plate Loaded)
The plate-loaded machine hip thrust with one foot further out on the footplate than the other, so the near leg carries most of the load.
How to do it
Setup
Back on the machine's pad, the lever across the hips, one foot under the knee, the other further out.
Steps
- Press through the heel under the knee and lift the pad to lockout.
- Keep the far foot light; it only balances.
- Lower under control and swap the feet next set.
Common mistakes
Both legs sharing the work: the far foot barely presses. Pelvis tilting toward the far leg: keep it square under the pad. Plates crashing between reps: lower as slowly as you lift.
Breathing
Exhale driving, inhale returning.
