What muscles does Hip Thrust (Machine) work?

The Hip Thrust (Machine) primarily targets the Hips, specifically the Glutes. It also engages secondary muscles including Hamstrings, Quadriceps, Hips.

How often should I do Hip Thrust (Machine)?

For optimal results, include Hip Thrust (Machine) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Hip Thrust (Machine)?

To perform Hip Thrust (Machine), you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Hip Thrust (Machine) suitable for beginners?

Yes, beginners can perform Hip Thrust (Machine) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Hip Thrust (Machine) at home?

Hip Thrust (Machine) requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Hip Thrust (Machine)

Learn how to do the Hip Thrust (Machine) with proper form, setup, and execution.

This leverage machine movement primarily targets hips, including glutes.

How to Perform Hip Thrust (Machine)

1
Add the appropriate amount of weight and sit on the hip thrust machine.
2
Position the pad across your hips and plant your feet flat on the platform.
3
Engage your abs and take a breath.
4
Drive your hips upward by squeezing your glutes until your body forms a straight line and exhale.
5
Slowly lower your hips back down and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.