Exercises

Hip thrust machine

Extend the hips against a guided lever with your upper back and feet supported.

Glute drive machine with a wide padded belt over the pelvis, supported back and feet on its platform.

Machine · Padded hip belt

Source: Life Fitness · Glute Drive

Step by step

  1. Adjust the back pad and foot position; fit the padded belt securely over the pelvis as instructed by the machine.
  2. Use a light load, hold the handles and release the safety catch only when correctly positioned.
  3. Brace your torso and push through both feet to extend the hips without arching your back.
  4. Lower with control, engage the safety catch and unload the belt before getting out.

Common mistakes

  • Leaving the belt loose or placing it over the abdomen.
  • Lifting beyond a straight shoulder-hip-knee line or exiting before securing the lever.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.