A machine specifically designed for performing hip thrusts.
- +Ergonomically designed for the exercise
- +Targets glutes effectively
- +Adjustable resistance
- –Requires access to the specific machine
- –May limit range of motion
This exercise targets:
Glutes
Glutes
Hamstrings
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust the back pad so your upper back rests on it; set the lap pad over your hips
- Place feet shoulder-width, shins vertical at the top; toes slightly out
- Brace your core, keep ribs down, chin tucked, eyes forward
- Drive through your heels to lift the pad, extending hips until torso and thighs form a line
- Squeeze glutes hard at the top; avoid arching your lower back
- Lower slowly until hips drop just below knees; keep tension
- Repeat with control; exhale up, inhale down
- Stop if you feel pain in your lower back; adjust foot position or range