Napra

Machine Hip Thrust

StrengthBeginner GlutesHamstrings Hip thrust machineMachine
Machine Hip Thrust, step 1
1. Sit in the machine with your shoulder blades on the back pad and the pad across your hip crease; feet hip-width on the platform.
Machine Hip Thrust, step 2
2. Drive your hips up through your heels until shoulders, hips and knees line up; squeeze your glutes at the top.

How to do it

  1. Sit with your upper back against the pad and position the hip pad or belt across your hips.
  2. Place your feet flat, about hip-width apart, so your shins are vertical at the top.
  3. Drive through your heels and squeeze your glutes to lift your hips until your body is straight from knees to shoulders.
  4. Pause at the top, lower under control and repeat.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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