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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Glutes

Hip Thrust Machine

Also called Glute drive

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Glutes

Also hamstrings

You need

Machines

How to do itPictures · 3 steps
Hip pad
1Start
Hip pad
2Top
Main musclesAlso working
  1. 1Belt across your hips, feet flat
  2. 2Drive through your heels to lockout
  3. 3Pause and squeeze at the top

Most common mistake

Feet too far forward, so the hamstrings take over.

Watch a demo

Good for

  • Ranked #2 for glutes
  • Keeps the work on the target muscle
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Smith Machine Hip Thrustvs Barbell Hip Thrustvs Cable Glute Kickback
A
For glutes
#2 of 29
See the full list →
Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionExcellent
Loaded stretchFair
ProgressionExcellent
Low costExcellent

Puts the glutes first with a stable setup and easy loading, though most tension comes at the top, where they’re short.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • ADeficit Reverse LungeDumbbell
  • ARomanian DeadliftBarbell
  • A45° Back ExtensionBodyweight
  • ASmith Machine Hip ThrustMachine

Takes

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280