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Hip Thrust Machine (One Leg)

  • Intermediate
  • Hip Thrust Machine
  • Glutes

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Setup instructions

1) Load the appropriate weight on the machine.

2) Sit firmly in the seat and adjust the pad above your hips.

3) Extend your right leg in front of you and hold it there.

Perform instructions

1) Press into your heel, engage your glutes and slowly thrust your body up. The endpoint should be a straight line between your thighs and torso.

2) Pause for a second, then lower yourself down to the starting position.

3) Repeat.

Anatomy