How to do a machine hipthrust

Setup:

1. Machine Adjustment: Adjust the back pad of the hip thrust machine to your desired angle. (Typically, you'll want the pad to sit right below your shoulder blades.)
2. Foot Placement: Place your feet flat on the platform, about shoulder-width apart, heels close to your glutes.
3. Seat Adjustment: Adjust the seat so that your hips are slightly below your knees when seated.
4. Secure Yourself: Buckle the strap securely across your hips.

The Lift:

1. Initiate the Thrust: Drive through your heels and extend your hips upwards, keeping your back flat against the pad. Your body should form a straight line from your shoulders to your knees at the top of the movement.
2. Squeeze at the Top: Contract your glutes hard at the top for a brief pause.
3. Controlled Lowering: Slowly lower your hips back down to the starting position, resisting the weight as you descend.

Tips:

• Focus on the Glutes: Think about squeezing your glutes rather than hyperextending your back.
• Drive Through the Heels: Maintain pressure on your heels throughout the movement for maximum glute activation.
• Head Position: Keep your head neutral and avoid looking up as you thrust.
• Foot Placement: You can experiment with foot positioning to find what works best for you. Some people prefer a slightly wider stance for more glute activation.

Variations:

• Single-Leg Machine Hip Thrust: Increases the difficulty and can help address any muscle imbalances.