Hip Thrust Machine

How to adjust

Adjust the upper back pad height/angle so your shoulders rest comfortably.
Position the hip pad right at your hip crease (not the lower abdomen) before loading weight.
Adjust the footplate distance, and load weight plates onto the lever posts, securing them with plate collars.

Sit with your upper back against the pad, feet flat on the platform, the hip pad positioned right at your hip crease.
Exhale, drive through the heels to thrust the hips up until your body forms a straight line from shoulders to knees.
Squeeze the glutes at the top, inhale, and lower under control.

Position the hip pad at your hip crease (not the lower abdomen) and pad it well before loading weight, since this is where all the load transmits.
Stop at a straight-line top position; don't hyperextend the spine.
Secure the plates with collars.
If you run out of strength mid-set, lower your hips all the way until the lever arm rests on its bottom stop before you let go; don't hold the hips halfway up. To get out, leave the weight down, release the belt (on machines that use one) or swing the hip pad up, then slide out from under it — never lift the loaded pad by hand.