Which muscles does the hip thrust (machine) work?

The hip thrust (machine) mainly works your glutes. It also involves your hamstrings.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the hip thrust (machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Hip Thrust (Machine): how to do it and muscles worked

The hip thrust (machine) mainly works your glutes, with help from your hamstrings. You need a gym machine.

Muscles worked

Main

Glutes

Helping

Hamstrings

How to do the hip thrust (machine)

1
Sit in the machine with your upper back against the pad, the belt or pad across your hips and your feet flat on the platform.
2
Press through your heels and lift your hips until your torso and thighs form a straight line, squeezing your glutes at the top.
3
Hold for a second, then lower slowly back to the start under control. Breathe out as you lift and in as you lower.

Form tip: Keep your chin tucked and your ribs down so the glutes work, rather than your lower back.

Common questions

Which muscles does the hip thrust (machine) work?: The hip thrust (machine) mainly works your glutes. It also involves your hamstrings.
What equipment do I need for the hip thrust (machine)?: You need a gym machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the hip thrust (machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More glutes exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.