How to do the Hip Thrust
Step by step
- Set the machine seat so the pad rests across the front of your hips.
- Sit with your back supported and feet flat on the platform, hip-width apart.
- Tuck your chin and keep your ribs down before you begin.
- Drive through your heels to press your hips forward against the pad.
- Squeeze your glutes at full extension, then lower back under control.
The thing people get wrong
Finish the rep with a glute squeeze, not a lower-back arch. Push through your heels rather than your toes.
Coaching cue
Set the pad low across your hips, not up on your stomach, before you start.
Muscles worked
- Primary: Glutes, Hamstrings
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.