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Hip Thrust Machine

The user-friendly glute builder — maximizes glute development with fixed movement path and easy setup

⚡ Quick Reference​

AspectDetails
PatternHip Hinge (Horizontal)
Primary MusclesGlutes
Secondary MusclesHamstrings, Quads
EquipmentHip Thrust Machine
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Back pad adjustment: Set pad height so upper back rests comfortably
    • Shoulder blades should be supported
    • Not too high (on shoulders) or too low (on ribs)
  2. Weight selection: Choose starting weight on weight stack or plate-loaded
  3. Seat position: Sit in machine, back against pad
  4. Foot placement: Feet on footplate, hip-width apart
    • Adjust distance so shins are vertical at full extension
  5. Resistance pad: Position padded bar/pad across hips
  6. Handles: Grab side handles for stability
  7. Starting position: Hips slightly bent, ready to drive forward

Equipment Setup​

ComponentSettingNotes
Back PadUpper back heightAdjust for torso length
Foot PlateDistance for vertical shinsMost machines adjustable
WeightStart light (50-100 lbs)Learn movement first
Hip PadCentered on hipsShould be comfortable
Setup Cue

"Adjust back pad, feet positioned, grab handles — the machine guides the rest"

🔄 Execution​

The Movement​

What's happening: Getting positioned in machine correctly

  1. Back against pad, upper back supported
  2. Feet flat on footplate, hip-width
  3. Hip pad positioned across hips
  4. Hands on handles for stability
  5. Big breath, brace core

Tempo: Take time to adjust machine correctly

Feel: Comfortable, stable, ready to drive forward

Key Cues​

Primary Cues
  • "Drive through heels, squeeze glutes forward" — maximizes activation
  • "Full extension every rep" — don't short-change ROM
  • "Ribs down, no back arch" — hip extension only

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s forward, no pause, 2s back, no rest
Hypertrophy2-2-3-02s forward, 2s squeeze, 3s back, no rest
Endurance1-1-2-01s forward, 1s hold, 2s back, no rest

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
GlutesHip extension — primary driver of the movement██████████ 100%

Secondary Muscles​

MuscleActionActivation
HamstringsAssist hip extension, knee stabilization██████░░░░ 60%
QuadsKnee extension, pressing into footplate█████░░░░░ 50%

Stabilizers​

MuscleRole
CorePrevents hyperextension, maintains posture
Erector SpinaeSupports neutral spine position
Muscle Emphasis

Machine vs. barbell hip thrust:

  • Machine: Easier to set up, consistent resistance, fixed path
  • Barbell: More stabilizer demand, can load heavier (often)
  • Machine: Better for beginners or when training alone
  • Both: Excellent glute activation, use what's available

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Incomplete ROMNot driving to full extensionReduced glute activationDrive all the way forward, full lockout
Hyperextending backArching lower back at topLower back stress, less glute work"Ribs down" — hip extension only
Feet too close/farPoor leverage, incorrect angleReduced effectivenessAdjust for vertical shins at top
Slamming weightLetting weight drop fastNo eccentric training, injury riskControl the descent, 2-3s tempo
Back pad too high/lowUncomfortable, poor positionReduces effectiveness, discomfortAdjust so upper back is supported
Most Common Error

Incomplete range of motion — not driving hips all the way forward. The machine makes it easy, so push to full extension every rep. Don't get lazy with the fixed path.

Self-Check Checklist​

  • Back pad adjusted for upper back support
  • Feet positioned for vertical shins at top
  • Full hip extension every rep
  • Maximum glute squeeze at top, no back arch
  • Controlled eccentric, not dropping weight

🔀 Variations​

By Stance​

AspectDetails
StanceFeet hip-width apart
Best ForOverall glute development
EmphasisBalanced glute activation

By Training Purpose​

VariationChangeWhy
Constant TensionDon't let weight stack touchMetabolic stress, pump
Tempo Machine Thrust3s forward, 3s backTime under tension
Drop SetsReduce weight, continue to failureMaximum fatigue

Machine-Specific Options​

FeatureIf AvailableBenefit
Unilateral ModeSingle-leg optionFix imbalances
Adjustable FootplateDistance adjustmentPerfect shin angle
Resistance CurveCams or bandsMatches strength curve

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Strength3-46-102 minHeavy2-3
Hypertrophy3-410-1590sModerate-Heavy2-3
Endurance2-315-20+60-90sLight-Moderate3-4
Activation2-315-2060sLight4-5

Workout Placement​

Program TypePlacementRationale
Lower bodyPrimary or secondaryMain glute movement if no barbell option
Glute-focusedFirst or second exerciseMachines allow consistent quality
Full-bodyAfter main liftsGlute-focused accessory
Beginner programPrimary hip hingeEasier to learn than barbell
Programming Note

Machines are excellent for:

  • Training alone — no spotter needed, safe to failure
  • Consistent technique — fixed path helps beginners
  • High-rep work — easier setup than barbell for drop sets
  • Rehab/prehab — controlled movement, adjustable load

Frequency​

Training LevelFrequencyVolume Per Session
Beginner2-3x/week3 sets, focus on full ROM
Intermediate2x/week3-4 sets, progressive overload
Advanced2-3x/week4 sets, varied intensities

Progression Scheme​

Progressive Overload

Machine hip thrusts are easy to progress:

  1. Add weight on stack (5-10 lb increments)
  2. Increase reps (10 → 12 → 15)
  3. Add tempo (pause at top, slower eccentric)
  4. Reduce rest periods

Sample Progression​

WeekWeightSets x RepsNotes
170 lbs3x12Learn machine
280 lbs3x12Add weight
390 lbs3x12Continue progression
4100 lbs3x10Increase load
5-6110 lbs3x10Build strength

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to UseLink
Glute Bridge BarbellLearning hip extension, less ROM
Glute Bridge BodyweightTrue beginner, no equipment

Progressions (Harder)​

ExerciseWhen ReadyLink
Barbell Hip ThrustWant to load heavier, more challenge
Single-Leg Hip ThrustAddress imbalances, unilateral strength
Single-Leg Machine ThrustIf machine allows unilateral mode

Alternatives (Same Goal, Different Equipment)​

AlternativeEquipmentBenefit
Barbell Hip ThrustBarbell, benchCan load heavier, more stabilizer demand
Glute Bridge BarbellBarbellFloor-based, simpler setup

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Low back painHyperextension risk"Ribs down," lighter loads initially
Hip impingementHip flexion/extension painReduce ROM, adjust seat position
Knee issuesFootplate pressureAdjust foot position, lighter loads
Pregnancy (late term)Supine positionSwitch to standing cable variations
Stop Immediately If
  • Sharp pain in lower back or hips
  • Hip pinching or clicking with pain
  • Knee pain from footplate pressure
  • Pad causes severe discomfort on hips
  • Dizziness (especially pregnancy)

Injury Prevention​

StrategyImplementation
Adjust machine properlyTake time to set back pad and footplate correctly
Start lightLearn movement pattern before loading heavy
Full ROMDrive to complete hip extension every rep
Ribs down cuePrevents lower back hyperextension
Controlled tempoDon't slam weight, maintain tension

Machine Safety​

General machine use:

  • Ensure machine is stable and properly maintained
  • Check weight stack pins are secure
  • Don't exceed machine's weight capacity
  • Wipe down after use (gym etiquette)

Pad positioning:

  • Hip pad should be centered and comfortable
  • Too much pressure = adjust pad or add cushion
  • If bruising occurs, use extra padding
Most Common Issue

Discomfort from hip pad — especially when loading heavy. This is normal. Most machines have adequate padding, but you can add a towel or wear thicker pants if needed. Your body adapts over time.

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipExtension90° flexion to full extension🟡 Moderate
KneeStabilizationFixed at ~90°🟢 Low
SpineNeutral maintenanceMinimal movement🟢 Low

Mobility Requirements​

JointMinimum ROMTestIf Limited
HipFull extension (0°)Can squeeze glutes fully standingHip flexor stretches
ThoracicGood extensionCan maintain upright posture on machineThoracic mobility drills
Joint Health Note

Hip thrust machines are very joint-friendly. The fixed path and back support minimize stress on the spine while maximizing hip extension strength. Excellent option for those with back issues who can't squat or deadlift heavy.

❓ Common Questions​

Is the machine as good as barbell hip thrusts?

Yes, for glute development. Research shows similar glute activation. Differences:

  • Machine: Easier setup, fixed path, consistent resistance
  • Barbell: Can often load heavier, more stabilizer demand
  • Both: Excellent for glutes, use what's available
How do I know if the machine is adjusted correctly?

Check these:

  1. Upper back comfortably supported on back pad
  2. Shins vertical (90° angle) at full extension
  3. Hip pad positioned comfortably across hips
  4. Can achieve full hip extension without hyperextending back

If any feels off, adjust the machine.

Should I let the weight stack touch between reps?

You have options:

  • Touch (full reset): Brief rest, ensures full ROM
  • Don't touch (constant tension): Better for hypertrophy, keeps tension on glutes

Both are valid. For hypertrophy, constant tension is often preferred.

I don't feel my glutes — what's wrong?

Common issue. Try:

  1. Lighter weight, higher reps — focus on contraction
  2. Pause at top — 2-3 second squeeze
  3. Drive through heels — not toes
  4. Full extension — don't short-change ROM
  5. Pre-activation — do bodyweight glute bridges first
Can I do these instead of squats for glute growth?

Yes, if your goal is specifically glute development. Hip thrusts activate glutes more than squats. However, squats are a more complete lower body exercise (more quad involvement, functional movement). Ideally, do both. If you must choose one for glutes, hip thrusts win.

What if my gym doesn't have a hip thrust machine?

No problem. Do Barbell Hip Thrusts with a bench. They're equally effective, just require more setup. The barbell version is actually more common in most gyms.

📚 Sources​

Biomechanics & Muscle Activation:

  • Contreras, B. et al. (2015). Machine vs. Barbell Hip Thrust EMG Comparison — Tier B
  • Contreras, B. & Schoenfeld, B. (2011). Hip Thrust Biomechanics — Tier B
  • ExRx.net Exercise Analysis — Tier C

Programming:

  • Contreras, B. (2019). Glute Lab: The Art and Science of Strength and Physique Training — Tier B
  • NSCA Essentials of Strength Training — Tier A

Technique:

  • Bret Contreras — Hip Thrust Machine Tutorial — Tier B
  • Machine manufacturer guidelines — Tier C

Safety:

  • NSCA Machine Safety Guidelines — Tier A
For Mo

When to recommend this exercise:

  • User's gym has a hip thrust machine
  • User is a beginner and intimidated by barbell setup
  • User training alone (no spotter needed)
  • User wants consistent, simple glute training

Who should NOT do this exercise:

  • No machine available → Use Barbell Hip Thrust
  • Severe hip impingement → Consult medical professional
  • Late pregnancy → Avoid supine position

Key coaching cues to emphasize:

  1. "Adjust back pad and footplate correctly"
  2. "Drive through heels, full hip extension"
  3. "Squeeze glutes at top, ribs down"
  4. "Control the descent, don't drop the weight"

Common issues to watch for in user feedback:

  • "I don't feel glutes" → Check full ROM, add pause, lighter weight
  • "Hip pad uncomfortable" → Normal initially, add padding if needed
  • "My back hurts" → Hyperextension, cue "ribs down"
  • "Can't get full extension" → Adjust footplate distance

Programming guidance:

  • Pair with: Squats, leg press, quad-dominant movements
  • Use as: Primary glute exercise or accessory after compounds
  • Typical frequency: 2-3x per week
  • Volume: 3-4 sets of 10-15 reps

Progression signals:

  • Ready to progress when: 3x15 with good load, perfect form
  • Can try: Barbell version for variety, single-leg if available
  • Regress if: Cannot achieve full hip extension, form breaking

Red flags:

  • Sharp pain (not muscle fatigue) → stop and assess
  • Severe pelvic tilting → adjust machine or reduce load
  • Slamming weight repeatedly → needs tempo coaching

Last updated: December 2024