At a glance
- Main muscle
- Glutes
- Also works
- Hamstrings
- Equipment
- Machine
- Rep range in Mitta
- 8 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 5 kg
How to do it
- Belt tight over your hips.
- Squeeze your glutes hard at the top.
- Lower under control.
Pick a weight you can lift for 8 to 15 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Same stimulus as the barbell version with less setup and more stability.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Barbell Hip Thrust · Barbell · rating A
- Glute Bridge · Barbell · rating B
- 45° Back Extension · Bodyweight · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the machine hip thrust.
Let Mitta set the weight.
Mitta plans the machine hip thrust with a weight and rep target for every set, worked out from your last sessions.
Questions about the
machine hip thrust
What muscles does the machine hip thrust work?
The machine hip thrust mainly trains your glutes. Your hamstrings help.
How many reps of the machine hip thrust should I do?
Mitta plans the machine hip thrust at 8 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the machine hip thrust?
Good alternatives that train the same muscle are the barbell hip thrust, glute bridge and 45° back extension.
Is the machine hip thrust good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the machine hip thrust have rating A?
Same stimulus as the barbell version with less setup and more stability.