Hip Thrust Machine

How to do it

1. 1

   Sit on the seat with your upper back against the back pad, just below your shoulder blades.

2. 2

   Put the hip pad or belt across your hip bones.

3. 3

   Feet flat on the platform, hip-width apart.

4. 4

   Tuck your chin slightly and tighten your core.

5. 5

   Breathe out as you push your hips up until your body is in a straight line from knees to shoulders. Squeeze your glutes hard for 1 second.

6. 6

   Breathe in as you lower your hips slowly.

Where you should feel it: Glutes. At the top, your shins should be straight up and down.