Hip thrust (machine)

Sets, reps and RIR

Machines and cables hold the path for you, so you can work closer to failure than with free weights.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Glutes.

Secondary: Hamstrings.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Hip thrust (maskin)
• Svenska Hip thrust (maskin)
• Dansk Hip thrust (maskine)
• Deutsch Hip Thrust (Maschine)
• Español Hip thrust (máquina)
• Italiano Hip thrust (macchina)
• Português Elevação pélvica (máquina)
• Русский Ягодичный мостик в тренажёре
• Français Hip thrust (machine)

Related legs exercises

• Squat (barbell)
• Front squat
• Box squat
• Lunges (barbell)
• Hip thrust (barbell)
• Good morning

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.