Hip Thrust Machine

What it is

A hip thrust on a dedicated machine with a pad across the hips. It is easier to set up than a barbell hip thrust and lets you focus on squeezing the glutes. Pause at the top of each rep.

Technique tips

• Rest the upper back on the pad
• Feet flat, shins vertical at the top
• Drive the hips up and squeeze the glutes
• Pause, then lower with control

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.