Fysiqal

Hip Hinge · Beginner

Hip Thrust Machine

Compound hip hinge exercise using machine.
Movement pattern
Hip Hinge
Difficulty
Beginner
Equipment
Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Hip Thrust Machine

Cues reviewed by Kwabena Osei on

Setup

Positioned in the machine per its setup, pad resting across your hips, feet flat on the platform.

  1. Drive through your heels to extend your hips against the pad, squeezing your glutes hard at the top.

  2. Control the descent back to the start rather than letting the weight stack drop you.

Common mistakes

  • Bouncing at the bottom to use momentum instead of a controlled, glute-driven extension.

  • Arching the lower back at the top instead of stopping at full hip extension.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip extensionprimary action

    Gluteus maximus (prime mover, high emphasis); Gluteus maximus (prime mover, high emphasis); Biceps femoris long head (synergist, moderate emphasis); Semitendinosus (synergist, moderate emphasis); Semimembranosus (synergist, moderate emphasis); Adductor magnus (synergist, moderate emphasis)

  • Knee extensionsecondary action

    Rectus femoris (synergist, low emphasis); Vastus lateralis (synergist, low emphasis); Vastus medialis (synergist, low emphasis); Vastus intermedius (synergist, low emphasis)

  • Spine extensionsecondary action

    Erector spinae (stabilizer, low emphasis); Rectus abdominis (stabilizer, low emphasis)

Related exercises

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From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.