What is it?
The 3D Hip Thrust Machine is an isolation exercise designed to strengthen and build the glutes through a controlled hip extension movement. The machine provides support and stability, allowing you to safely load the movement while maintaining proper technique throughout each repetition.

Primary Muscles Worked

• Glutes

• Hamstrings

• Quadriceps (secondary)

How to Use
Sit on the machine with your upper back against the back pad and position the hip pad comfortably across your hips. Place your feet about shoulder-width apart on the platform with your knees bent. Drive through your heels and extend your hips until your body forms a straight line from your shoulders to your knees. Slowly lower your hips back to the starting position under control before repeating.

Coaching Tips

• Drive through your heels to maximise glute activation.

• Keep your chin tucked and ribs down to maintain a neutral spine.

• Pause and squeeze your glutes at the top of each repetition.

• Avoid overextending your lower back—focus on moving through your hips.