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Hamstrings and glutes ยท Hip extension

Machine Hip Thrust

A compound hip extension exercise for the glutes, done with a plate-loaded machine. It also works the hamstrings.

Plate-loaded machine Compound Reps and weight Also called: glute drive, hip thrust machine

Muscles worked

Primary

Glutes

Do most of the work.

Secondary

Hamstrings

Help during each rep.

  • GlutesHips and seatPrimary
  • HamstringsBack of the thighsSecondary

How to do it

  1. Set the machine. Adjust the seat or pads, load the plates evenly and release the safety only when you are in position.
  2. Drive through the heels and squeeze the glutes at the top.
  3. Ribs down. Finish with the hips, not by arching the back.
  4. Pause at the top, lower under control.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back at the top. Finish with the glutes; ribs stay down.
  • Rushing the top. Pause for a moment at full hip extension.

Plate-loaded machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.