Hip Thrust – Machine
Learn how to do Hip Thrust – Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.
Hip Thrust – Machine is a Machine exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Deep Core, Abs. It has a MET value of 5.5, meaning a 70 kg person burns approximately 193 calories in a 30-minute session.
How to Do Hip Thrust – Machine
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance.
💡 Instructions:
Sit on the machine with your upper back against the pad and feet flat on the platform.
Position the padded lever across your hips.
Brace your core and push through your heels to extend your hips upward.
Squeeze your glutes at the top for 1–2 seconds.
Lower your hips back down in a controlled manner.
⚠️ Common mistakes:
Overextending the lower back at the top.
Letting the knees cave inward.
Using excessive weight with poor range of motion.
Lifting the heels off the platform.
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Start Free TrialMuscles Worked by Hip Thrust – Machine
Equipment
- Machine
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Hip Thrust – Machine
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Deep Core, Abs
- MET value
- 5.5
- Calories (30 min, 70 kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
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FAQ: Hip Thrust – Machine
What muscles does Hip Thrust – Machine work?
Hip Thrust – Machine primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Deep Core, Abs.
How do you do Hip Thrust – Machine correctly?
A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance. 💡 Instructions: Sit on the machine with...
Is Hip Thrust – Machine good for beginners?
Hip Thrust – Machine has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.
What equipment do you need for Hip Thrust – Machine?
Hip Thrust – Machine requires: Machine.
What are the benefits of Hip Thrust – Machine?
Hip Thrust – Machine strengthens the Glutes, engages the Quadriceps and Hamstrings and Deep Core and Abs, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.
What exercises are similar to Hip Thrust – Machine?
Similar exercises to Hip Thrust – Machine include Hip Thrust – Dumbbell, Single Leg Dumbbell Hip Thrust, Cable Glute Kickback – standing, Cable Hip Abductions – Standing. These alternatives target the same muscle groups and can be used to add variety to your training program.
Is Hip Thrust – Machine better than Hip Thrust – Dumbbell?
Both Hip Thrust – Machine and Hip Thrust – Dumbbell target the Glutes. Hip Thrust – Machine uses Machine, while Hip Thrust – Dumbbell offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.
Alternative Exercises
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