Hip Thrust

Video Guide

Watch how to set up and use this equipment.

Muscles Trained

Set Up

1. 1Load equal weight on both sides of the carriage.
2. 2Adjust the back pad so the top of the pad sits just below your shoulder blades.
3. 3Position the shoulder pads to a comfortable width.
4. 4Sit with your upper back on the pad and feet flat on the angled footplate.

How to Use It

1. 1Bring the shoulder pads down onto your hips.
2. 2Drive through your heels to lift your hips until your torso is roughly parallel to the floor.
3. 3Squeeze your glutes at the top.
4. 4Lower your hips under control back to the starting position.

Helpful Tips

• Keep your chin slightly tucked and ribs down at the top.
• Drive through your heels, not your toes.
• Use a controlled tempo — do not bounce out of the bottom.
• Start light while you find your foot position on the angled plate.