Lever Hip Thrust (plate loaded)

Muscles involved

Glutes

How to do it

1. Sit on the machine with your hips positioned under the pad, feet flat on the floor shoulder-width apart, and grip the handles for stability. 2. Press through your heels to extend your hips upward, lifting the pad until your body forms a straight line from shoulders to knees. 3. Pause at the top of the movement, squeezing your glutes forcefully. 4. Slowly lower the pad back to the starting position by bending at your hips.

Equipment required

Máquina de apalancamientoMáquina

Muscles worked

MaleFemale

Gluteus maximus

Tips

- Press through your heels to ensure proper glute activation. - Squeeze your glutes forcefully at the top, holding for a moment. - Keep your chin tucked to maintain a neutral spine. - Do not hyperextend your lower back; keep the body in a straight line.

Difficulty