How to use hip thrust machine for hip thrust

If using a hip thrust machine for exercise, the following steps can be followed:

1. Set starting position

• Sit on the thrust engine perpendicular to the equipment, ensuring that the center of the scapula is aligned with the equipment pad.
• Spread your feet apart to a comfortable width, between hip width and shoulder width.

2. Prepare to push forward

• Roll the equipment barbell above the hips, ensuring that the cushion is placed on the hip bone or lower abdominal muscles.
• Place your hands on both sides of the barbell, shoulder width apart, with palms facing downwards, for support and stability.
• Adjust your steps to form a V-shape between your thighs and torso, and prepare for pushing.

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3. Press and squeeze

• Grasp the barbell tightly and support your abdominal muscles.
• Squeeze your hips and press your feet firmly on the ground.
• Raise your hips to shoulder height to form a 'tabletop' position.

At the highest position, one should feel tension in the gluteal muscles, leg muscles, core muscle groups, and upper back to control and stabilize weight.