The Machine Hip Thrust is an intermediate machine hip-extension exercise that primarily trains the glutes, with the hamstrings assisting. It is useful for training the glutes through loaded hip extension.
Primary muscles
glutes
Secondary muscles
hamstrings
Equipment
machine
Difficulty
intermediate
TARGET AREA
Muscles worked
Primary muscles
glutes
Secondary muscles
hamstrings
THE MOVEMENT
How to perform
Adjust the machine pad and foot position so the hips can move comfortably.
Brace the torso and keep the feet planted.
Drive the hips up against the pad until the glutes are fully shortened.
Lower under control to a comfortable bottom position.
IRONYOU / CORE
Core cues
Keep the ribcage down and finish the rep by extending the hips, not arching the lower back.
Keep the feet planted and knees tracking consistently.
Pause briefly at the top if it helps you keep tension on the glutes.
STAY SHARP
Common mistakes
Overextending the lower back at the top.
Letting the feet slide or the knees collapse inward.
Using a setup that puts the bench or pad too high or low to move comfortably.
YOUR PROGRESS
Your strength
Use your best set to calculate your current IronYou rank and see what comes next.
IRONYOU RANK CALCULATOR
127 exercises. One ladder. Your first rank is free.
Published reference points from the production IronYou rank system.
IronYou has 13 strength ranks: Copper I–III → Silver I–III → Gold I–III → Titanium I–III → IRON. IRON is the highest IronYou rank. The public standards tables show the estimated 1RM required to enter Silver I, Gold I, Titanium I, and IRON. Standards vary by sex and bodyweight.
Logged load: machine or cable stack load. Public value: total stack/load.
Machine Hip Thrust Strength Standards — Male
Male
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Machine Hip Thrust estimated 1RM strength standards by bodyweight and IronYou rank — Male.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
50 kg
80.2 kg
106.1 kg
132.1 kg
186.3 kg
60 kg
87.3 kg
115.6 kg
143.9 kg
202.9 kg
70 kg
92.9 kg
123 kg
153.1 kg
215.9 kg
80 kg
97.3 kg
128.8 kg
160.4 kg
226.1 kg
90 kg
100.7 kg
133.4 kg
166 kg
234.1 kg
100 kg
103.4 kg
136.9 kg
170.5 kg
240.4 kg
110 kg
105.5 kg
139.8 kg
174 kg
245.3 kg
120 kg
107.2 kg
142 kg
176.7 kg
249.2 kg
Machine Hip Thrust Strength Standards — Female
Female
Published estimated 1RM thresholds by bodyweight. Load is recorded as total stack/load.
Machine Hip Thrust estimated 1RM strength standards by bodyweight and IronYou rank — Female.
Bodyweight (kg)
Silver I
Gold I
Titanium I
IRON
40 kg
44.5 kg
58.9 kg
73.3 kg
103.3 kg
50 kg
58.4 kg
77.3 kg
96.2 kg
135.6 kg
60 kg
66.4 kg
87.9 kg
109.4 kg
154.3 kg
70 kg
71 kg
94.1 kg
117.1 kg
165.1 kg
80 kg
73.7 kg
97.6 kg
121.5 kg
171.3 kg
90 kg
75.3 kg
99.7 kg
124.1 kg
175 kg
100 kg
76.2 kg
100.9 kg
125.6 kg
177 kg
IronYou-specific standard; resistance can vary between machines/equipment.
Values are estimated 1RM thresholds required to enter the named IronYou major rank tier.
Standards are derived from the production IronYou Rank V1 model.
IronYou-specific standard; resistance can vary between machines/equipment.
KEEP EXPLORING
Variations
Related variations: Hip Thrust, Barbell Hip Thrust, and Glute Bridge.
Choose the version that matches your equipment, joint comfort, and the movement you can repeat consistently.
EARLY ACCESS
Track Machine Hip Thrust in IronYou.
Keep your last session, progress and next target with you when you train.