Hip Thrust Machine (Glute Bridge)
Back supported, you push your hips up against a guided load: a reference exercise for the glutes.
Muscles worked
- Gluteus Maximus (main)
- Hamstrings
Level
Beginner-friendly
How to use it
- Rise until shoulders, hips and knees are aligned, without arching.
Suggested workout
- 3 sets
- 10–15 reps
- Rest: 60–90 s
General guidance: ask one of the club’s coaches to adapt the workout to your level.
Equipment: Glute Builder equipment
Other machines: Guided strength
Standing Hip ThrustA machine that reproduces the hip thrust standing up: a guided movement to target the glutes.
Standing AbductorStanding, you move your leg out to the side against a guided resistance, to work the side of the glutes.
AbductorSeated, you push your legs apart against a guided resistance: for the side of the glutes and hips.
Leg PressSeated, back supported, you push a platform with your feet. The movement is guided: an ideal machine to strengthen the legs safely.
Belt SquatThe load is attached to a belt worn at the waist: you squat with no weight on your shoulders or back.
Squat / Standing CalfA guided machine for squats and, standing, for working the calves by rising onto your toes.
Come and try the club
The trial session is free and booked online: group class trial (except step) or gym floor trial (cardio, strength).
Photos, position in the tour and equipment name: the club’s tour catalogue.