Machine Standing Hip Thrust
From the low seat of a plate-loaded machine with a padded lever across the front of the hips, stand up and drive the hips forward into the pad until the body is straight.
How to do it
Setup
Seated on the machine's low seat, the pad across the front of the hips, feet flat on the platform, hands on the handles.
Steps
- Drive through the feet and stand, pushing the hips forward into the pad.
- Squeeze the glutes at the top with the body in one straight line.
- Sit the hips back and lower to the seat under control.
Common mistakes
Leaning back at the top: finish with the hips, not the lower back; stop when the body is straight. Pulling on the handles to stand: they steady you, the legs and the hips lift. Dropping onto the seat: lower the weight as slowly as you lift it.
Breathing
Exhale driving forward, inhale sitting back.
