Machine Hip Thrust (Glute Bridge)
Auto DetectedMachine-based hip extension that targets the glutes and hamstrings to build posterior chain strength; provides stable loading for hypertrophy and power development.
About Exercise
Equipment
Hip Thrust Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes
Secondary Muscles
Quads, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
10/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Quads
4/10Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds
How to Perform
Sit in the machine with your upper back against the pad and the belt secured comfortably across your hips. Place feet shoulder-width apart on the platform.
- Brace your core and tuck your chin slightly.
- Drive through your heels to extend your hips upward.
- Squeeze your glutes hard at the top of the movement.
- Maintain a neutral spine without hyperextending the lower back.
- Lower the hips under control to the starting position.
Coaching Tips
Form Cues
- Chin tucked
- Ribs down
- Drive through heels
- Squeeze glutes
- Full extension
Breathing
Inhale at the bottom, exhale forcefully as you drive the hips up.
Tempo
2-1-1
Range of Motion
Full hip extension at the top; lower until the glutes hover just above the bottom stop.
Safety
Safety Notes
- Ensure the belt is padded to prevent hip discomfort
- Avoid arching the lower back excessively at the top
Spotting
Not recommended; use the machine's built-in safety stops.
Common Mistakes
- Hyperextending lower back
- Incomplete lockout
- Feet too far forward
- Using momentum
When to Avoid
- Acute lower back pain
- Hip joint issues
Flexibility Needed
- Adequate hip flexion for setup
Build Up First
- Basic hip extension form
- Core bracing technique
Also known as
Hip Thrust Machine, Glute Drive Machine, Machine Glute Thrust, Glute Bridge Machine
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