compound · Hinge
Machine Hip Thrust
Machine Hip Thrust is a compound hinge movement for glutes, using Hip Thrust Machine. It also works hamstrings. 4 sets of 10-15, 2 min rest.
- Primary muscle
- Glutes
- Equipment
- Hip Thrust Machine
- Difficulty
- Beginner
- Sets and reps
- 4 × 10-15
- Rest
- 90s
- Force
- push
How to do it
- 1Set up
Back on the pad, belt or lap pad across the hips, feet flat.
- 2The cue that matters
No setup tax, so push the reps - squeeze two seconds at lockout.
- 3Work it
4 sets of 10-15, resting about 2 minute between them.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings