EGYM Hip Thrust

How to perform it

1. 1Preparation and positioning. Check the profile/mode, get into position, feet symmetric, knees tracking the feet. Center the hip pad/belt firmly but not so it restricts breathing. Set up back/shoulder contact per the machine.
2. 2Starting position. Hips at the defined lower flexion angle, the whole foot loaded, ribs over pelvis, chin neutral. Take on the resistance under control.
3. 3Concentric phase. Press the feet into the platform/floor and extend the hips. The pelvis rises as one unit; knees stay stable. Go until the hip is neutral and the glutes are maximally contracted — not higher via lower-back hyperextension.
4. 4End position / lockout. Torso/thighs roughly in line per the machine, pelvis controlled posterior/neutral, hold 1 second. The pad stays centered.
5. 5Eccentric phase. Bend the hips over 2–4 seconds or as guided by the mode. Knees/feet stay stable; anticipate a resistance change in Adaptive mode. Only to the confirmed range.
6. 6Breathing and bracing. Exhale toward lockout, inhale on the way down; a moderate abdominal brace — the belt shouldn't block your breathing.
7. 7Valid rep. The digital registration plus stable foot/knee/pad contact, a defined lower range, a hip lockout without lower-back hyperextension, and the correct mode.

Common mistakes

• Pad resting on the abdomen

  Fix: Stop the machine and reposition.

• Hyperextending the lower back

  Fix: "Ribs down, glutes tight" instead of extending the spine.

• Feet placed too far or too close

  Fix: Recheck foot position.

• Trusting the automatic mode blindly

  Fix: Confirm everything before the set instead.

Safety

• Spine and hip: lockout/pelvis control and direct hip extension load — use a cleared range.
• Older adults: guided, but getting on/off the machine still needs help or a lighter load.
• Cardiovascular concerns: belt pressure and pressing effort — confirm clearance and breathing comfort.
• Reduced bone density: pelvis/pad and peak load — get professional clearance.

Progressions & alternatives

• regressionEGYM Hip Thrust with less load/range or the standard mode— Same machine technique, just lighter or shorter range.
• progressionRomanian Deadlift— A hinge pattern at longer muscle lengths with grip/torso demand, once technique prerequisites are met.
• alternativeBulgarian Split Squat— A unilateral, more knee-dominant option, depending on goal or preference.
• prerequisiteRomanian Deadlift— Builds local hip-extension strength — the hinge skill itself is checked separately.