Buttocks
Machine
Hip thrust machine
Setup
Position upper back stably against the pad.
Place hip pad or belt securely over the pelvis.
Place feet about shoulder-width apart.
Choose foot position so lower legs are vertical at the top.
Tuck chin slightly and brace core.
Execution
Lower your hips in a controlled manner.
Push through your feet and raise your hips.
Fully extend your hips and squeeze your glutes at the top.
Keep your torso and pelvis stable, and do not arch your lower back.
Slowly lower your hips again.
