KHANFIT
1 · Start
2 · End position

Hip Thrust Machine

Hip Thrust Machine

LegsHip thrust machineBeginner
TrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalvesTrapsChestSide deltsFront deltsBicepsForearmsObliquesAbsHip abductorsQuadsAdductorsCalves
Front
LatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalvesLatsTrapsUpper backRear deltsTricepsForearmsLower backHip abductorsGlutesHamstringsAdductorsCalves
Back
GlutesHamstringsAbs

Primary muscle

Glutes

Secondary

Hamstrings, core

How to do it

Upper back on the pad, belt over the hips. Drive through the heels to lift the hips, squeeze 1 second at the top, lower slowly.

Common mistake

Arching the lower back; feet too far out; not squeezing at the top.

Alternative

Barbell hip thrust · glute bridge
Hip ThrustGlute Bridge

Your results

No logs yet. Suggested start: bodyweight, increment 5 kg.

Watch video on YouTube ↗
My planSwap exercises, create your ownNutritionCalories, protein, sample dayProgramPhases, warm-up, cool-downRulesSafety, pain ruleSettingsGoal, days, style, equipment

Sign in

Keep your logs in the cloud and the same on all your devices.

No account? ·

Install on phone

  1. In Safari, tap the Share button at the bottom (a square with an up arrow).
  2. Choose “Add to Home Screen”.
  3. Khan Fit now opens as a separate app and works offline at the gym.