Exercise library
Glutes
Machine Hip Thrust
- Primary muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Machine
- Movement pattern
- Hinge
- Role in a program
- Primary
How to do it
Position your back against the pad with the hip belt or pad set over your hips. Drive through your heels to extend the hips fully, squeeze the glutes, then lower under control.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the glutes — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Machine Hip AbductionMachineHinge
- Band Hip AbductionBandHinge
- Band Lateral WalkBandHinge
- Barbell Glute BridgeBarbellHinge
- Barbell Hip ThrustBarbellHinge
- Bodyweight Hip ThrustBodyweightHinge
No-equipment alternatives
Training at home or on the road — bodyweight options for the glutes: