Hip Thrust on Leg Press
The hip thrust on leg press is a glute-dominant exercise that adapts the hip thrust movement to a leg press machine. By driving the hips upward against the resistance of the footplate, it heavily activates the gluteus maximus.
How to do it
- Position yourself on a leg press machine with only your upper back on the seat and feet low on the platform.
- Slide your hips off the seat so your body is extended, using the footplate as resistance.
- Drive through your heels to extend your hips upward, squeezing your glutes at the top.
- Pause briefly at the top of the movement.
- Slowly lower your hips back to the starting position and repeat for the desired number of repetitions.
Form cues
- Rest your upper back securely against the seat.
- Place your feet low on the footplate with toes pointing slightly outward.
- Drive through your heels to push the platform away.
- Squeeze your glutes firmly at the top of the movement.
- Lower the weight with control without dropping your hips suddenly.
Breathing: Exhale as you drive your hips upward, and inhale as you lower the weight back down with control.
Common mistakes
- Placing feet too high on the platform, which shifts the work to your hamstrings instead of your glutes.
- Arching your lower back at the top, which can lead to unnecessary strain.
- Rushing the descent, which reduces muscle time under tension and control.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, reduce the range of motion and focus on core bracing.
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
Why do I feel this exercise in my lower back?
Feeling it in your lower back usually means you are arching too much at the top. Focus on tucking your pelvis slightly and driving straight up through your glutes.
Where should my feet be placed on the platform?
Your feet should be positioned low on the platform with your shins roughly vertical when your hips are extended at the top.
How often can I do hip thrusts on the leg press?
2 to 3 times per week is plenty for most beginners, allowing at least 48 hours of recovery between sessions.