Machine hip thrust

Muscles worked: Hamstrings
Hamstrings
🔧 Hip Thrust Machine ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Engage your core, tuck your chin. Drive through your heels to lift hips, squeezing glutes at the top. Lower hips with control, maintaining a neutral spine.

Muscles Worked

Biceps FemorisSemitendinosusSemimembranosus
Secondary: Abs (3, 10): Rectus Abdominis, Erector Spinae

Tips

Keep your chin tucked towards your chest to stabilize your neck and prevent strain throughout the exercise. Actively draw your ribs down towards your hips to maintain a stable torso and prevent overarching your lower back. Focus on driving through your heels to power the hip extension, ensuring your legs are engaged and the movement originates from your glutes. Squeeze your glutes forcefully at the top of the movement to maximize muscle activation and ensure proper form. Aim for full hip extension at the peak of the movement, creating a straight line from your knees to your shoulders, while avoiding hyperextension in your lower back.

Similar exercises

Smith machine hip thrust Hamstrings · 🔧 Smith Machine, Flat Bench 2/10 Dumbbell hip thrust Hamstrings · 🔧 Dumbbells, Flat Bench 3/10 Kettlebell hip thrust Hamstrings · 🔧 Kettlebell 3/10 Resistance band hip thrust Hamstrings · 🔧 Resistance band 2/10 Stability ball hip thrust Hamstrings · 🔧 Stability Ball 2/10 Balance trainer hip thrust Hamstrings · 🔧 Balance Trainer 2/10 Smith machine kneeling hip thrust Glutes, Hamstrings · 🔧 smith machine 3/10 Single leg hip thrust Hamstrings, Abs · 🔧 Flat Bench 3/10
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