What is it?
The 3D Hip Thrust Machine is a lower body exercise designed to build strength and muscle through the glutes. The guided bar path provides stability throughout the movement, allowing you to focus on hip extension and effectively target the glutes.

Primary Muscles Worked

• Glutes

• Hamstrings

• Quadriceps (Secondary)

How to Use
Sit on the seat with your upper back against the bench and position the bar comfortably across your hips. Place your feet about shoulder-width apart with your knees bent. Drive through your heels and lift your hips to raise the bar, then rotate the bar inward to disengage it from the Smith machine. Lower your hips towards the floor, then drive through your heels to extend your hips and raise the bar until your body forms a straight line from your shoulders to your knees. Slowly lower your hips back down under control before repeating. When finished, drive your hips upward and rotate the bar back into the rack to re-engage the safety catches.

Coaching Tips

• Drive through your heels to maximize glute activation.

• Keep your chin tucked and ribs down throughout the movement.

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

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

• Keep the bar secure across your hips throughout the movement.