Đẩy hông với máy
Learn how to do Đẩy hông với máy with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
Đẩy hông với máy 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 70kg person burns approximately 193 calories in a 30-minute session..
How to Do Đẩy hông với máy
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 Đẩy hông với máy
Equipment
- Machine
Calories Burned Doing Đẩy hông với máy
Calorie Calculator
MET 5.5Calories = MET × weight (kg) × time (hours)
Quick Facts: Đẩy hông với máy
- Type
- Machine exercise
- Primary muscle
- Glutes
- Secondary muscles
- Quadriceps, Hamstrings, Deep Core, Abs
- MET value
- 5.5
- Calories (30 min, 70kg)
- ≈ 193 cal
- Video quality
- 4K with male and female demonstrations
FAQ: Đẩy hông với máy
What muscles does Đẩy hông với máy work?
Đẩy hông với máy primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Deep Core, Abs.
How do you do Đẩy hông với máy 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 Đẩy hông với máy good for beginners?
Đẩy hông với máy has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for Đẩy hông với máy?
Đẩy hông với máy requires: Machine.
What are the benefits of Đẩy hông với máy?
Đẩy hông với máy strengthens the Glutes, engages the Quadriceps and Hamstrings and Deep Core and Abs.
What exercises are similar to Đẩy hông với máy?
Similar exercises to Đẩy hông với máy include Đẩy hông với tạ tay, Đẩy hông một chân với tạ tay, Đá ngược mông với cáp - đứng, Cable Hip Abductions – Standing.
Is Đẩy hông với máy better than Đẩy hông với tạ tay?
Both Đẩy hông với máy and Đẩy hông với tạ tay target the Glutes. Choose based on your available equipment and training goals.
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