Lever Hip Thrust

Primary Equipment

Hip Thrust Machine

Instructions

Sit on the machine's bench with your back supported by the backrest or fixed bench, usually at scapula height.
Adjust the padded roller (or load support) so that it is positioned over the iliac crest (front part of the hip) and the feet should be hip-width apart and aligned with the knees.
Start with your hips lowered, close to the ground, with your knees bent at about 90°, and push your feet against the floor, strongly contracting your glutes, and lift your hips towards the ceiling.
Bring the hips up until a straight line is formed between the shoulders, hips, and knees at the top of the movement, then lower in a controlled manner and repeat.

Tips

Avoid arching the lower back at the top of the movement; the movement should come from the hips.
Do not lift with your neck or back, keep your torso stable. I want nothing but the translation result in return.
You can use a mat or cushion for the hip if the machine presses too much.

Target Muscle

Primary