Hip Thrust – Machine

  1. Adjust the machine to the appropriate height and resistance level.
  2. Sit on the machine with your back against the backrest and your feet flat on the foot platform.
  3. Engage your core and glutes, then press through your heels to extend your hips forward.
  4. Continue to drive your hips forward until your body is in a straight line from your knees to your shoulders.
  5. Hold the position for a brief moment, focusing on squeezing your glutes.
  6. Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
  7. Repeat for the desired number of repetitions.

Primary Muscles

  • Glute

Secondary Muscles

  • Hamstring
  • Thigh - Inner

Results

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Date Reps Resis. RPE

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