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How to Do Hip Thrust Machine — Form, Muscles & Tips

Learn how to do the Hip Thrust Machine: step-by-step form, muscles worked, machine setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Adjust the hip thrust machine to your body size and sit in position.
  2. Place your upper back against the pad and feet flat on the platform.
  3. Drive through your heels to thrust your hips upward, squeezing your glutes at the top.
  4. Hold briefly at full hip extension.
  5. Lower your hips back down in a controlled manner.
  6. Repeat for the desired number of repetitions.