Leverage Hip Thrust

Technique

How to perform Leverage Hip Thrust

1. Adjust the seat and back pad on the leverage hip‑thrust machine so the upper edge of the back pad rests just below your shoulder blades when seated, and load the desired weight on the lever arms.
2. Sit down, slide your hips forward onto the seat, and buckle the lap pad firmly across your pelvis so it sits in the crease of your hips; plant your feet shoulder‑width apart on the foot platform with shins vertical.
3. Brace your core, tuck your chin slightly, and grasp the handles at your sides for stability.
4. This is your starting position.
5. Exhale as you drive through your heels and extend your hips upward, pressing the lap pad away while squeezing your glutes until your torso forms a straight line from shoulders to knees.
6. Pause briefly at full extension, maintaining tension in your glutes and keeping your ribs down to avoid lower‑back arch.
7. Inhale as you hinge at the hips to lower the weight under control until your glutes hover just above the seat, allowing a slight stretch before the next repetition.
8. Repeat for the prescribed repetitions, keeping each rep smooth and controlled.

GymDaze demonstration

Watch Leverage Hip Thrust

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus, Gluteus Medius.