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Machine Hip Thrust
- 1 - Sit on the machine with your back against the padded support and your feet flat on the platform, hip-width apart.
- 2 - Position the hip pad snugly against your hip flexors, just below the pelvis.
- 3 - Begin with your hips in a lowered position, forming roughly a 90-degree angle at the hips.
- 4 - Drive through your heels and extend your hips upward by squeezing your glutes, pushing your hips toward the ceiling.
- 5 - At the top of the movement, fully extend your hips until your body forms a straight line from shoulders to knees, holding the contraction briefly.
- 6 - Slowly lower your hips back to the starting position in a controlled manner.
- 7 - Repeat for the desired number of repetitions, maintaining core engagement throughout.
