Machine hip thrust

Muscles worked

You need

How to do it

1. Adjust the machine for your height, sit with your back against the pad, knees bent, feet flat on the platform.
2. Brace your core, push through your heels, and extend your hips upwards, lifting the weight while squeezing your glutes.
3. Lower the weight slowly back to the starting position, ensuring controlled movement; repeat for desired reps and sets.