Hip Thrust – Machine

Learn how to do Hip Thrust – Machine with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 5.5 Glutes QuadricepsHamstringsDeep CoreAbs Machine

Hip Thrust – Machine is a Machine exercise that primarily targets the Glutes, with secondary activation of the Quadriceps, Hamstrings, Deep Core, Abs. It has a MET value of 5.5, meaning a 70 kg person burns approximately 190 kcal in a 30-minute session.

How to Do Hip Thrust – Machine

A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance.


Instructions:


  • Sit on the machine with your upper back against the pad and feet flat on the platform.

  • Position the padded lever across your hips.

  • Brace your core and push through your heels to extend your hips upward.

  • Squeeze your glutes at the top for 1–2 seconds.

  • Lower your hips back down in a controlled manner.


Common mistakes:


  • Overextending the lower back at the top.

  • Letting the knees cave inward.

  • Using excessive weight with poor range of motion.

  • Lifting the heels off the platform.

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Muscles & equipment

Primary muscleGlutesSecondary muscleQuadricepsSecondary muscleHamstringsSecondary muscleAbs

Calorie Calculator

MET 5.5
Estimated burn
190 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Hip Thrust – Machine

Type
Machine exercise
Primary muscle
Glutes
Secondary muscles
Quadriceps, Hamstrings, Deep Core, Abs
MET value
5.5
Calories (30 min, 70 kg)
≈ 190 cal
Video quality
4K with male and female demonstrations

More Glutes Exercises

Cable Glute Kickback – standing
MET 3.5

Cable Glute Kickback – standing

  • Cable
Cable Hip Abductions – Standing
MET 3.5

Cable Hip Abductions – Standing

  • Cable
Hip Thrust – Dumbbell
MET 5.5

Hip Thrust – Dumbbell

  • Dumbbells
Single Leg Dumbbell Hip Thrust
MET 6

Single Leg Dumbbell Hip Thrust

  • Dumbbells

FAQ: Hip Thrust – Machine

What muscles does Hip Thrust – Machine work?

Hip Thrust – Machine primarily targets the Glutes, with secondary engagement of the Quadriceps, Hamstrings, Deep Core, Abs.

How do you do Hip Thrust – Machine correctly?

A hip thrust performed on a dedicated machine to isolate and strengthen the glutes with controlled resistance. Instructions: Sit on the machine with...

Is Hip Thrust – Machine good for beginners?

Hip Thrust – Machine has a MET value of 5.5, indicating a moderate intensity exercise appropriate for most fitness levels. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Hip Thrust – Machine?

Hip Thrust – Machine requires: Machine.

What are the benefits of Hip Thrust – Machine?

Hip Thrust – Machine strengthens the Glutes, engages the Quadriceps and Hamstrings and Deep Core and Abs, builds functional strength using Machine. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Hip Thrust – Machine?

Similar exercises to Hip Thrust – Machine include Hip Thrust – Dumbbell, Single Leg Dumbbell Hip Thrust, Cable Glute Kickback – standing, Cable Hip Abductions – Standing. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Hip Thrust – Machine better than Hip Thrust – Dumbbell?

Both Hip Thrust – Machine and Hip Thrust – Dumbbell target the Glutes. Hip Thrust – Machine uses Machine, while Hip Thrust – Dumbbell offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

Alternative Exercises

Hip Thrust – Dumbbell
MET 5.5

Hip Thrust – Dumbbell

  • Dumbbells
Single Leg Dumbbell Hip Thrust
MET 6

Single Leg Dumbbell Hip Thrust

  • Dumbbells
Cable Glute Kickback – standing
MET 3.5

Cable Glute Kickback – standing

  • Cable
Cable Hip Abductions – Standing
MET 3.5

Cable Hip Abductions – Standing

  • Cable
Wide Stance Belt Squat – Machine
MET 5.5

Wide Stance Belt Squat – Machine

  • Machine
  • Belt

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