Lever machine hip thrust

How to do this exercise

1. Step:1 Adjust the hip thrust machine so that the backrest properly supports your upper back (at the level of the shoulder blades) and the foot platform allows a knee angle of approximately 90° in the high position.
2. Step:2 Sit and place your upper back against the backrest, shoulder blades firmly anchored, looking forward.
3. Step:3 Position your feet shoulder-width apart on the platform, toes slightly open, heels firmly supported.
4. Step:4 Place the resistance pad on your hips (at the hip crease) and lock the system.
5. Step:5 Grasp the handles to stabilize the torso and avoid any compensation.
6. Step:6 Slightly retrovert the pelvis (core + abs engaged) to protect the lower back.
7. Step:7 Push through heels, contracting glutes to elevate hips.
8. Step:8 Raise until shoulders, hips and knees are aligned, maximizing the contraction of the glutes (glute max focus).
9. Step:9 Hold for 1 to 2 seconds at the top with maximum voluntary contraction, without lumbar hyperextension.
10. Step:10 Lower yourself slowly and in a controlled manner until your glutes are stretched, without releasing tension.
11. Step:11 Repeat for the desired number of repetitions, keeping a controlled tempo (2-1-2 ideally).