The Machine Hip Thrust is a beginner-friendly machine strength exercise that targets the glutes, with the hamstrings and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary musclesHamstrings, Abs
EquipmentMachine
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Machine Hip Thrust
Set the seat and lap pad so the pad sits across your hips, not your stomach.
Sit with your back flat against the pad and your feet on the platform.
Set your feet so your shins will be vertical at the top of the movement.
Draw your ribs down, then drive your hips up by squeezing the glutes.
Stop when your torso and thighs form a straight line and hold briefly.
Lower under control until the hips are fully flexed, then repeat.
02 The payoff
Why it earns its spot
Keeps the glutes loaded at full hip extension, where squats let go.
Setup takes seconds compared with a barbell and bench thrust.
The seat and pad remove the balance and bar comfort problems of the free weight version.
03 Don't do this
Common mistakes
Pushing past a straight line at the top, which arches the lower back instead of extending the hips.
Setting the feet too far forward, which shifts the work onto the hamstrings.
Placing the pad on the abdomen rather than the hips, which is uncomfortable and cuts range.
Bouncing the load off the bottom, which skips the loaded stretch of the repetition.
EGON Put it on record
Track it in EGON.
Log every set of the Machine Hip Thrust, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
