Machine Hip Thrust
Muscles worked: Glutes (assisted by hamstrings).
How to do it
- Sit into the machine and settle the belt or pad across your hips.
- Plant your feet flat, shins roughly vertical at the top of the rep.
- Drive through the heels and extend the hips to a full lockout.
- Squeeze the glutes hard for a full second at the top.
- Lower under control without letting the weight crash down.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Belt or pad across the hips
- Full lockout, one-second squeeze
Logging it
IronPack suggests working in the 8 to 12 rep range, progressing in 5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Deadlift - back, glutes
- Sumo Deadlift - glutes, quads
- Trap Bar Deadlift - quads, glutes
- Back Extension - glutes
Track the machine hip thrust properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.