Hip thrust on the leg extension

To get into the starting position for the Hip Thrust exercise on the leg extension machine, you can either place your feet firmly on an elevation or position them on the floor. Choose the height of the seat so that your back is pressed against the seat cushion of the machine with the shoulder blades. Grip the foot pad with your hands, pressing directly onto your hip crease. The back is now completely upright, forming a natural arch in the lower part to protect the spine. Place your legs hip-width apart and in front of your body, so that the upper and lower legs form a right angle when pushing up. Direct your gaze forward and now tighten the glutes and abdominal muscles.

Movement execution

To start the exercise, lift your hips upward, pressing the foot pad vertically. The upper body moves with the shoulders into a lying position on the seat cushion, creating a straight line from head to knees. During the upward movement, exhale and ensure that the feet remain continuously firm on the ground or the elevation. Subsequently, lower the pelvis while your upper body automatically moves forward to return to a vertical position. During the downward movement, inhale, pause in the starting position, and prepare for the next repetition.

Stressed muscles and common mistakes

Additional information about the activated muscles and common errors during the Hip Thrust on the leg press machine can be found on the website "Hip Thrust on the Apparatus."

Alternative variants to hip thrust on the leg extension

To make your training more varied, you can also resort to similar exercises or other variations of the Hip Thrust on the leg press machine.