What muscles does the Machine Hip Thrust work?

The Machine Hip Thrust mainly works the glutes and hamstrings.

How many sets and reps of the Machine Hip Thrust?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Machine Hip Thrust?

45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Monster Walk work the same main muscle.

Machine Hip Thrust

Set the pad across the hips and drive to full extension, squeezing the glutes at the top.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Glutes, Hamstrings
Equipment: Machine
Movement: Hinge

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the glutes, for when the machine is taken or you want a change.

Questions

What muscles does the Machine Hip Thrust work?: The Machine Hip Thrust mainly works the glutes and hamstrings.
What equipment do you need for the Machine Hip Thrust?: A machine.
How many sets and reps of the Machine Hip Thrust?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Machine Hip Thrust?: 45-Degree Hip Extension, 90-90 Hip Stretch, B-Stance Hip Thrust and Band Monster Walk work the same main muscle.

Program it for your clients

Coaches add the Machine Hip Thrust to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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