What should I feel during Machine hip thrust?

Glutes fully contract at lockout — pause here before lowering.

What are common mistakes with Machine hip thrust?

Overextending the lower back at the top; Feet too far out reducing glute activation

How do I progress Machine hip thrust?

Add a 2-second squeeze at the top before adding load.

What can I do instead of Machine hip thrust?

Barbell hip thrust, Glute bridge, Cable pull-through

Machine hip thrust

Upper back on pad, feet flat, drive hips to full extension at the top.

family=hip thrustpattern=hip extensionforce=pushmechanic=compoundequipment=machine

Muscles

muscle emphasis · training guidance

glutesPRIME

hamstrings68

Primary: glutes
Supporting: hamstrings

Mechanics

Pattern: hip extension
Equipment: machine
Geometry: Variable Range
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

Equipment context

The machine fixes the movement path, reducing stabilizer demand and letting you focus on the target muscle.

Substitutions

Barbell hip thrust
Glute bridge
Cable pull-through

See all 56 glutes exercises in the Atlas

Progression ladder

Beginner / regression: Use bodyweight glute bridge to build the hip extension pattern.
Standard: Machine hip thrust
Advanced / progression: Add a 2-second squeeze at the top before adding load.

Atlas metrics

Movement pattern: hip extension
Primary target: glutes
Supporting muscles: hamstrings
Equipment: machine
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Machine hip thrust?: Upper back on pad, feet flat, drive hips to full extension at the top.
What should I feel during Machine hip thrust?: Glutes fully contract at lockout — pause here before lowering.
What are common mistakes with Machine hip thrust?: Overextending the lower back at the top; Feet too far out reducing glute activation
How do I progress Machine hip thrust?: Add a 2-second squeeze at the top before adding load.
What can I do instead of Machine hip thrust?: Barbell hip thrust, Glute bridge, Cable pull-through

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Movement family: hip thrust
Force type: push
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Barbell hip thrust

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Machine hip thrust -> Barbell hip thrust
curated substitution in the Atlas
same target muscle: glutes

Train Machine hip thrust in Gym Mode → Browse the public Atlas →