Hip thrust machine

With a padded belt or bar resting across your hips, the hip thrust machine supports your upper back and guides your movement. You sit into the machine, secure yourself, then lift and lower your hips against adjustable resistance. The fixed setup can feel steadier than balancing a bar, although getting into position may take a little practice.

It is mainly used for machine hip thrusts, which train your bottom while also involving the back of your thighs and your middle. The machine lets you focus on driving your hips upward without having to steady a loose bar. You can use a comfortable range of movement and change the resistance as your confidence and control develop.

It suits you if you want a supported way to practise hip thrusts and prefer a guided movement. Resistance is usually simple to adjust, but the machine itself is large and generally stays in one place, so it is more common in gyms than homes. Take time to learn how the belt and back pad fit. Lifting your hips from the floor is a simple equipment-free alternative.