Machine Hip Thrust
Machine hip thrust on a guided path for safe overload. It works mainly the glutes, with help from the hamstrings, adductors and quads.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Machine Hip Thrust
- Set the back pad under your shoulder blades and the belt or pad across your hips, feet flat about shoulder width apart.
- Drive through the heels and push the hips up until the torso and thighs form a straight line.
- Squeeze the glutes hard at the top for a second with the chin tucked and the ribs down.
- Lower with control almost to the start and repeat; the machine fixes the path, so all you do is squeeze and control.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Glutes | Gluteus maximus |
| Secondary | Hamstrings | Biceps femoris |
| Secondary | Adductors | Adductores |
| Secondary | Quads | Quadriceps femoris |
Muscle data from StrengthLog.
Why do it
- The heaviest glute loading there is
- Hip power for sprints, jumps and lifts
- Spares the lower back
How Flawless ranks Machine Hip Thrust
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Machine Hip Thrust by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Machine Hip Thrust work?
It works mainly the glutes, with help from the hamstrings, adductors and quads.
How do you do Machine Hip Thrust?
Set the back pad under your shoulder blades and the belt or pad across your hips, feet flat about shoulder width apart. Drive through the heels and push the hips up until the torso and thighs form a straight line. Squeeze the glutes hard at the top for a second with the chin tucked and the ribs down. Lower with control almost to the start and repeat; the machine fixes the path, so all you do is squeeze and control.
How does Flawless rank Machine Hip Thrust?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.