How to PROPERLY Machine Hip Thrust With Perfect Form

Name: How to PROPERLY Machine Hip Thrust With Perfect Form
Uploaded: 2026-09-10T21:15:36.247Z
Duration: 2 min 24 s
Channel: Colossus Fitness

Colossus Fitness

169 Video Views·Sep 10, 2026

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Learn how to properly do machine hip thrusts with perfect form to build stronger glutes, improve hip strength, and get more out of every rep.

In this video, I’ll show you the correct machine hip thrust technique, including proper foot placement, hip positioning, range of motion, setup, and how to effectively engage your glutes. We’ll also cover common machine hip thrust mistakes that can reduce glute activation and limit your results.

If you’re looking to grow your glutes, build stronger hips, improve lower-body strength, or perfect your hip thrust form, this machine hip thrust tutorial will help.

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What's going on guys? Coach Lauren here, and today we're going to show you how to properly use the hip thrust machine. Alrighty, so to start off the movement, we're obviously just going to take a seat on the bench part. We're going to lean back. We're obviously going to strap ourselves in as well. This is an important part of the movement because you want this to be sitting really comfortably on your hips, especially once you start adding some weight. If this isn't sitting in the right area, you're definitely going to feel it and it will take away from the movement. So I always like putting it on the further buckle here. I'll buckle it up, make sure that these are in line, and then we're just going to pull this to make it nice and tight on your hips. We don't want it to be too tight, but we also don't want there to be too much slack. So this is a nice perfect level. I'm not feeling it squeeze my hips at all, but I'm also not nice and loose. All right, so now that we have the belt in a nice comfortable position, our footing, we just want to make sure that our feet are roughly around shoulder width apart. I find this is something that a lot of people have to play around with. If you're feeling your hamstrings too much, your feet are probably too far. If you're feeling your quads too much, they're probably too close to you. So a nice middle ground, this is roughly where I will place my feet on the platform. Then we're going to sit back, we're going to make sure that our butt is not hanging off of the bench. We're going to make sure it's right on the edge though, and then it's going to be able to support your hips into the movement. And then at this point, these are our safeties. So once I thrust up, I'm able to push these safeties forward and they're going to be out of the way. At this point, we can go for our first rep. So this is our starting position. My spine is nice and neutral and I'm all the way up in that thrust. So I don't want to stop right here. This is my starting position where I feel my glutes fully engaged. And then I'm leading with my hips all the way down. We're coming into that nice stretch position. When you start to feel your shins coming inwards, this is when I want you to push through your glutes and come back up. So I'm engaging my glutes, thrusting up right back into that starting position, squeezing at the top, controlling the movement on the way down. Nice and explosive from the bottom. Really get those glutes going in that bottom position. Engage, squeeze at the top. Keep the control, pick a weight where you can keep this control the whole time and build from there. Once we're done, we're going to come to that top position again. We're going to pull the safeties back and then you can let the weight down. All right, guys, now that we've mastered how to use the Hip Thrust Machine like a pro, we have an amazing form guide. It's going to be linked down below. Absolutely free. You guys are going to love it and we will catch you guys in the next one.