To do a machine hip thrust, set the pad so it sits across your hip crease, plant your feet, and drive your hips to full extension with ribs down. It targets the glutes most, with hamstrings and core assisting. The most common mistake is letting the pad ride up or losing tension at the bottom; fix it by locking the seat position and pausing before each rep. Progress by adding reps at a fixed tempo before increasing the pin weight.
Step-by-step form
- Set up: Adjust the seat so the pad sits across the hip crease.
- Brace: Plant feet hip width and grip the handles lightly.
- Initiate: Take a breath and set ribs over hips.
- Main rep path: Drive through mid-foot and lift hips to full extension.
- Hardest point: Squeeze glutes for a 1-second hold.
- Finish: Lower under control until hips reach the stop.
- Reset: Re-breathe and re-check foot position each rep.
Who this variation is for
This is ideal for lifters who want measurable progress without bar setup time. Skip it if machine pad placement irritates the hips.
- Best fit: Glute overload with repeatable machine mechanics
- Not ideal when: The pad causes hip discomfort even at light load
- Better option if not ideal: Barbell or dumbbell hip thrust
Setup and equipment
A small change in seat height can change the entire rep.
- Setup position: Pad centered on the hip crease, knees bent at the bottom
- Equipment setup checks: Seat locked, pad secure, range stop set if available
- Start load/resistance: Load you can control for 10-12 clean reps
- Bracing and breathing plan: Inhale at the bottom, exhale through lockout
Muscles worked and movement pattern
The machine keeps the hip extension path fixed, which can improve consistency. You should feel the glutes drive the top half of each rep.
| Role | Muscles |
|---|---|
| Primary | Glutes |
| Secondary | Hamstrings, Adductors |
| Stabilizers | Core, spinal erectors |
At a glance
- Variation: Machine hip thrust
- Best for: High-volume glute loading
- Primary muscles: Glutes
- Equipment: Hip thrust machine
- Difficulty: Intermediate
- Primary goal: Muscle growth
Technique cues for heavier loads
- Keep ribs stacked over hips.
- Drive through mid-foot, not toes.
- Pause at full lockout every rep.
- Keep pad centered on the hip crease.
- Stop the set if range shortens.
Common mistakes and how to fix them
| Mistake | Why It Happens | Fix |
|---|---|---|
| Pad shifts during the set | Seat height or foot position changes | Lock the seat and keep feet planted. |
| Bouncing off the bottom | Fatigue or chasing reps | Add a 1-second pause at the bottom. |
| Locking out with low-back arch | Ribs flare at the top | Keep ribs down and squeeze glutes, not the back. |
What you should feel
- At the start of each rep: Pad stable and core braced
- During lowering or lengthening: Glute stretch without hip pinch
- During the hardest point: Strong glute squeeze
- At lockout or finish: Hips fully extended with ribs down
- If you feel joint pain: Reduce range or switch to dumbbell hip thrusts
Regressions (Easier Versions)
- Machine hip thrust with shorter range stops
- Bodyweight hip thrust to practice control
Progressions (Harder Versions)
- Add a 2-second pause at lockout for all reps
- Use a slower 3-second eccentric once tempo is consistent
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Barbell hip thrust | You want heavier loading | Allows more total load progression. |
| Dumbbell hip thrust | You train at home | Easier setup with less equipment. |
| Cable pull-through | You want a hinge pattern | Builds hip extension without a pad. |
How many sets and reps to do
Keep tempo consistent and track progression with clear benchmarks.
For Strength
- Sets: 4-6
- Reps: 4-6
- Rest: 2-4 min
- Frequency: 1-2x/week
- Progression rule: Add one pin when you hit 6 reps for all sets.
For Muscle Growth
- Sets: 3-5
- Reps: 8-15
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to 15, then add one pin.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-120 sec
- Frequency: 2x/week
- Progression rule: Improve range and pause control before load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 12 | Moderate load | Lock in pad placement and tempo |
| 2 | 3 x 14 | Same load | Add reps with 1-second lockout |
| 3 | 4 x 10 | Add one pin | Increase intensity |
| 4 | 4 x 12 | Week 3 load | Keep pauses consistent |
When to increase weight or difficulty
- Performance target: You can complete 3-4 sets at the top of your rep range with a 1-second lockout pause and no loss of range.
- Readiness check: Pad position stays fixed and your shins are vertical at lockout for every rep.
- Next step: Add one pin or a small plate, then drop reps by 2-3 and rebuild.
Safety and Contraindications
Machine hip thrusts should feel strong in the glutes and smooth through the hip joint. If discomfort shows up, change range or pad placement before adding weight.
- Stop the set if: Sharp hip pain or sudden loss of control
- Use caution if: You have recent hip or lumbar irritation
- Safer substitutions: Bodyweight hip thrust, glute bridge, cable pull-through
FAQs
How far should I lower on the machine?
Lower until you feel a glute stretch without losing rib position. If your low back arches, shorten the range.
Should I pause at the top?
Yes, a 1-second pause makes lockout consistent and keeps tension on the glutes.
Can I load this as heavy as a barbell hip thrust?
Some lifters can, but the machine path can feel different. Use the load that lets you keep full range and pauses.
When should I switch to single-leg work?
Add single-leg variations if you have left-right strength gaps or if you hit a loading plateau.
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