Plate-loaded hip thrust machine

Plate-loaded machines

Plates on the machine arms provide resistance. Load them evenly as instructed by the manufacturer and learn the safety release first. The empty machine may still have resistance.

Exercises with this equipment

Machine hip thrust
Glutes
How to do this exercise: Machine hip thrustSetup · movement · load
Glutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Support your upper back on the machine pad and place feet on the platform. Secure the padded belt or lever over your pelvis as instructed, not your abdomen. Practise the release before adding working load.
2. Make the movement
  Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not gain height by arching your back. Learn the machine release before adding working load.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.