Legs
Glute Drive
The plate-loaded glute drive machine offers a stable, high-tension alternative to the traditional barbell hip thrust.
How to perform.
Follow the sequence — setup is half the lift.
Sit inside the machine and secure the safety belt or padded lap bar snugly across your hips.
Place your feet flat on the platform at a shoulder-width distance with your toes pointed slightly outward.
Drive through your heels to lift the weight and disengage the safety handles on either side.
Lower your hips under control until they are just above the seat, maintaining a neutral spine throughout the descent.
Forcefully contract your glutes to drive the weight back up until your torso is parallel to the floor.
Pause at the top for one second, ensuring your shins are vertical and your ribs are tucked.
Repeat for the desired number of repetitions before re-engaging the safety locks.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Excessively arching the lower back at the top of the movement.
- Pushing with the toes rather than the heels, which shifts tension to the quads.
- Failing to reach full hip extension at the peak of the lift.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.