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§ L · Exercises · GlutesUpdated

Standing Hip Thrust Machine

This exercise strengthens your glutes through hip extension without a barbell or bench. The standing machine is easy to set up and loads your glutes safely.

All glute exercises
Muscle group
Equipment
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Glutes
Supporting muscles
HamstringsQuadriceps

How to perform

§ 02 · Steps
  1. 01

    Sit on the seat at the back of the machine with the roller resting on your thighs at the hip crease and your feet hip-width apart on the footplate.

  2. 02

    Grip the handles with a neutral grip, palms facing each other. Keep your chest up and your arms almost straight.

  3. 03

    Drive your hips forward and up with your glutes until you are standing tall with the roller in front of your hips.

  4. 04

    Squeeze your glutes briefly at the top. Do not lean back or arch your lower back.

  5. 05

    Lower under control back to the seat by sending your hips back and down.

Beginner's guide

§ 03 · Guide
What it works

This exercise strengthens your glutes through hip extension without a barbell or bench. The standing machine is easy to set up and loads your glutes safely.

What it should feel like

You should feel it in your glutes and a bit in your hamstrings. It should not feel like your lower back or arms are doing the work.

Most common mistake

A common mistake is pulling yourself up with the handles or arching your lower back at the top. Let your hips do the work and stop when you are standing tall.

How to get started at the gym

§ 04 · SisuLift

Standing Hip Thrust Machine is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play

Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT

SisuLift app workout view

Tips

§ 05 · Tips

Let your hips lead and press through your feet into the footplate instead of pulling yourself up with the handles. The rep ends in a tall standing position, not a backward lean.

Targets the glutes, with the hamstrings and quads assisting.

More exercises: Glutes

§ 06 · Same muscles

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