Hip Thrust Machine
Primary
Glutes
Secondary
Hamstrings
Equipment
Machine
Difficulty
Beginner
Type
Hinge
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your glutes, the Hip Thrust Machine is a solid beginner-level hip hinge movement in the compound category. Use for stable, guided glute training.
Everything You Need to Know About the Hip Thrust Machine
The Hip Thrust Machine is a good for beginners exercise that targets your Glutes (gluteus maximus). It's a popular choice for building strength and muscle in these areas. When should you use it? Use for stable, guided glute training. This timing makes the most of your workout and helps you get better results. Who is this for? All levels wanting machine-based hip thrusts. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Hip Thrust Machine work?
Primary
Secondary
Stabilizers
Step-by-step: Hip Thrust Machine
- 1
Sit in the hip thrust machine.
- 2
Position your back against the pad.
- 3
Place your feet flat on the foot platform.
- 4
Adjust the hip pad and grip the handles.
- 5
Drive through your feet to extend your hips.
- 6
Squeeze at the top, then lower with control.
What are the best tips for the Hip Thrust Machine?
Adjust the machine to fit your body.
Focus on the squeeze at the top.
Control the eccentric portion.
Mistakes to watch for on the Hip Thrust Machine
Using too much weight.
Loading more weight than you can control on the Hip Thrust Machine forces compensatory movement patterns that bypass your Glutes (gluteus maximus). Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not achieving full hip extension.
Losing hip position during the Hip Thrust Machine shifts the loading pattern away from your Glutes (gluteus maximus) and can compress your lower back. Stay planted and let your Glutes (gluteus maximus) do the work.
Rushing through repetitions.
Rushing through the Hip Thrust Machine reduces the time your Glutes (gluteus maximus) spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Hip Thrust Machine?
All levels wanting machine-based hip thrusts.
How to Program the Hip Thrust Machine
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 reps. Rest 60-90s.
What are good alternatives to the Hip Thrust Machine?
Other Variations
- Pause Hip Thrust
- Single-Leg Machine Thrust
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Hip Thrust Machine — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Adjust machine properly.
- Start with lighter weight.