Hip thrust on the hip thrust machine

To perform the Hip Thrust exercise on the Hip Thrust machine, take a seat on the cushion. Your back should lean against the backrest and be kept upright. Protecting the spine with a slight arch, place your arms on the designated cushion at the sides. The head forms a natural extension of the spine, and your gaze is directed forward. Ensure that your feet, including toes and heels, are firmly placed on the corresponding plate, creating a right angle between the upper and lower legs. The strap transferring the machine's weight to the body should rest directly on the hip fold. Then, engage the abdominal and gluteal muscles to start the Hip Thrust exercise in the next step.

Movement execution

Initially, lift the pelvis upward over the heels, consciously exhaling. Only the shoulders, neck, and arms remain on the designated cushion. Exhale during the upward movement and continue until the body forms a straight line from the shoulders to the knees. Pay special attention to consciously contracting the glutes in the highest position. Subsequently, hold the position briefly and lower the pelvis again. This action returns the body to the starting position during inhalation, without lowering the buttocks.

Stressed muscles and common mistakes

For additional details on the engaged muscles and common mistakes during the execution of the Hip Thrust exercise on the leg press machine, refer to the webpage "Hip Thrust on the Apparatus."

Alternative variants to hip thrust on the hip thrust machine

To diversify your training, you can also explore similar exercises or other variations of the Hip Thrust on the leg press machine.