How to perform the Hip Thrust Lever Machine
- 1Sit on the machine with your upper back against the pad and feet flat on the platform about shoulder-width apart, then slide the pad so it rests comfortably across your hips and lock it in place. Scoot your body so your knees will be bent about 90 degrees at the top, tuck your chin slightly, keep your ribs down, and grab the handles to brace your upper body.
- 2Push through your heels to lift your hips in about 2–3 seconds until your body forms a straight line from shoulders to knees, squeezing your glutes hard at the top and breathing out as you lift. Lower your hips in about 2–3 seconds while breathing in, stopping just before you fully relax at the bottom, then repeat while keeping steady tension in your glutes without arching your lower back.
Coach tips
- If you feel this more in your quads than your glutes, move your feet a little farther away so your shins are more vertical at the top.
- Keep your ribs down and core tight so you don’t over-arch your lower back when you squeeze at the top.
- Don’t bounce at the bottom; pause for a split second, stay tight, and drive up smoothly through your heels.
Train glutes smarter
One rep, one set. Hypro turns the Hip Thrust Lever Machine into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Hip Thrust Lever Machine weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much glutes you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Hip Thrust Lever Machine fits right into proven hypertrophy and strength templates.
For optimal glutes hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
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