Leverage Hip Thrust

GymDaze demonstration

Watch Leverage Hip Thrust

Technique

How to perform Leverage Hip Thrust

1. Load the hip thrust machine and adjust its available supports for your height.
2. Sit with your back on the support and secure the lap pad or restraint across the crease of your hips as the machine directs.
3. Plant both feet firmly on the platform, positioned so your shins are approximately perpendicular to the platform near the top of the movement.
4. Hold the side handles and keep your ribs down with your chin slightly tucked.
5. Press through your planted feet and extend your hips against the lap pad without arching your lower back.
6. Pause briefly at hip extension, then bend at the hips to lower the lever under control while maintaining back support.
7. Repeat smoothly, then return the lever to its resting position before releasing the restraint.

Programming relevance

Muscles involved

Primary targets: Gluteus Maximus.