Glutes · Machines

Lever Hip Thrust

The lever hip thrust is a machine-based strength exercise designed to isolate and heavily load the gluteus maximus through a guided path. It is suitable for lifters of all levels and works well as a primary glute builder or as a secondary exercise following compound movements like squats and deadlifts.

Muscles: Glutes
Equipment: Machines
Type: Strength
Animation: Women

How to do it

Sit with your upper back against a bench, feet flat on the floor, knees bent.
Position a barbell or weight across your hips, holding it in place.
Engage your glutes and drive your hips upward, creating a straight line from knees to shoulders.
Pause at the top and squeeze your glutes.
Slowly lower your hips back to the starting position.

Common mistakes

Hyperextending the lower back at lockout places unnecessary stress on the spine and takes tension off the glutes.
Placing the feet too far forward or too close to the hips shifts the workload to the hamstrings or quads instead of the glutes.
Bouncing out of the bottom position relies on momentum rather than muscular effort, blunting the training stimulus.

Tips

Aim for a roughly 90-degree angle at the knees at full extension to maximize glute leverage.
Keep your chin tucked and your eyes looking forward rather than at the ceiling to maintain a neutral spine throughout the set.
Pause for a full second at the top to squeeze the glutes before lowering the lever arm with control.

Sets and reps

Perform 3 to 4 sets of 8 to 12 reps for muscle growth, resting 90 to 120 seconds between sets to allow sufficient recovery between heavy efforts.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

How does the machine hip thrust compare to the barbell version?

The lever machine provides built-in stability, easier setup, and a well-padded pad or belt that eliminates the discomfort of balancing a heavy bar on the hips.

Is the lever hip thrust safe for the lower back?

Yes, provided you hinge purely at the hips and avoid overarching the lumbar spine at peak contraction. If you experience persistent sharp pain, stop the exercise and consult a specialist.

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