Glute Drive Machine
The glute drive machine is a machine-based exercise specifically designed to isolate and overload the glutes through a hip thrust pattern. The fixed pad provides direct resistance to the hips, allowing for heavy loading and consistent muscle contraction.
How to do it
- Sit in the glute drive machine and adjust the pads so they rest comfortably across your hips.
- Place your feet flat on the foot platform, hip-width apart.
- Drive through your heels and thrust your hips forward into the pad, fully extending your hips at the top.
- Squeeze your glutes at the peak contraction and hold for a moment.
- Slowly lower the weight back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Rest the pad comfortably across your hip crease.
- Place your feet flat and hip-width apart.
- Drive through your heels to lift the weight.
- Squeeze your glutes firmly at the top.
- Lower the weight slowly with control.
Breathing: Exhale as you drive your hips upward, and inhale as you lower the weight back to the start.
Common mistakes
- Arching the lower back at the top places unnecessary stress on the spine instead of isolating the glutes.
- Placing feet too far forward shifts the work into the hamstrings rather than the glutes.
- Rushing the descent reduces muscle time under tension and decreases exercise effectiveness.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 75 s
Lose weight
3 sets x 12-15 reps, rest 60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel lower back discomfort, ease off the weight and focus on a neutral spine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel the primary work in your glutes, with minor engagement in your hamstrings.
How often can I use the glute drive machine?
2 to 3 times per week with at least one rest day between sessions is a great starting point.
What if I feel it mostly in my lower back?
This usually happens if you lift your hips too high and arch your spine. Focus on stopping when your torso and thighs form a straight line.