机器臀推

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.