Eccentryx / Exercise Atlas / glutes
Machine hip thrust
Upper back on pad, feet flat, drive hips to full extension at the top.
Muscles
- Primary
- glutes
- Supporting
- hamstrings
Mechanics
- Pattern
- hip extension
- Equipment
- machine
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Glutes fully contract at lockout — pause here before lowering.
- Progression
- Add a 2-second squeeze at the top before adding load.
- Regression
- Use bodyweight glute bridge to build the hip extension pattern.
Watch for
- Overextending the lower back at the top
- Feet too far out reducing glute activation
Substitutions
- Barbell hip thrust
- Glute bridge
- Cable pull-through