Lower body · Glutes

Machine hip thrust

How to use the hip thrust or glute drive machine, seat and foot setup, common mistakes and why it is ideal if you cannot squat.

Technique video

The hip thrust machine (also called a glute drive) reproduces the barbell hip thrust, but with a fixed back pad and a padded belt instead of a bar. It takes seconds to set up, lets you load heavy weight comfortably and is stable, which is why it is the go-to option in many glute-focused routines.

Muscles worked

It mainly trains the gluteus maximus, assisted by the hamstrings. Because your upper back and feet are supported, it needs no balance and barely loads the knees or ankles.

How to do it

1. Adjust the back pad so its edge sits below your shoulder blades and the belt or pad rests on your hips, not your belly.
2. Place your feet on the platform hip-width apart. At the top of the movement your shins should be vertical.
3. Push through your heels and raise your hips until your torso is in line with your thighs.
4. Pause for one second at the top, squeezing your glutes.
5. Lower slowly, without letting the weight rest between reps.

Common mistakes

• Arching your back at the top instead of extending your hips.
• Pushing through your toes: the effort shifts to the quads.
• Going up and down fast with no pause at the top: you lose the most effective part of the exercise.
• Badly placed belt that digs into your belly or slides.

Variations and progression

To vary the stimulus, do sets of 15 to 20 reps with short rests, or heavy sets of 8 to 10 with a pause. The barbell version is equivalent if you do not have the machine.

Precautions

It loads almost only the hip. It is one of the best leg exercises if you have an ankle or knee injury, because you do not have to stand while holding weight.

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.