Machine

Machine hip thrust on the presse à fessiers

The presse à fessiers lets you do a guided hip thrust with a stable, controlled movement. It’s a solid option if you want to work your glutes without dealing with a free bar. Handy to focus on form and feel, whether you’re newer to training or more experienced.

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The essentials

Belt over your hips, feet flat.
Drive your hips up and squeeze your glutes at the top.

Muscles worked

Primary: —

Setup

Adjust the backrest or bench height so your upper back sits comfortably and the machine’s pivot is roughly at hip level.
Place your feet on the platform about shoulder-width apart, knees bent around 90 degrees or a bit more at the top position.
Set the padded bar or hip pad so it rests comfortably across your hips, centred and stable, without digging in.
Load plates evenly on both sides of the machine, starting light to test the range of motion.
Make sure any safety stops or limiters are in place so the weight cannot drop too low.

How to do it

Slide under the padded bar, upper back on the pad or bench, feet flat on the platform, hips slightly bent to start.
Grab the handles if there are any or hold the bench to stabilise yourself, and look straight ahead or slightly up.
Inhale, brace your torso, then drive through your heels to lift your hips and move the weight.
Lift until your body forms a straight line from shoulders to knees, squeezing your glutes for a second at the top without over-arching your lower back.
Lower your hips slowly over 2 to 3 seconds, keeping control and your feet flat on the platform.
At the end of your set, bring the weight back onto the hooks or gently rest it on the stops before getting out of the machine.

Common mistakes

Over-arching the lower back at the top
Instead : Stop just before your lower back starts to arch hard. Think about pushing the platform away with your heels and keeping your ribs down instead of lifting your chest toward the ceiling.
Pushing mainly through the toes
Instead : Reposition your feet so you feel the pressure mostly through your heels. On every rep, focus on driving the platform away with your heels from start to finish.
Very short range of motion for no reason
Instead : Drop the weight and work on lowering your hips a bit deeper, as long as it feels comfortable, then coming up to a strong hip extension without bouncing off the stops.
Letting the head and upper back slide around
Instead : Keep your upper back firmly pressed into the pad or bench the whole time. If you keep sliding, adjust the bench or your foot position so you feel more locked in.

Coach tips

Take 2 to 3 seconds on the way down and a more explosive but controlled push up to get better tension on the glutes.
Breathe out as you lift your hips, breathe in as you lower to keep a steady rhythm and a stable torso.
You can try a slightly wider or narrower foot stance to see where you feel your glutes the most, as long as your knees track with your toes.
Add plates gradually from workout to workout or from set to set once you control the full range of motion with solid form.

Variations

Wider foot stance on the platform to slightly change how the exercise feels, keeping your knees tracking over your toes.
Single-leg machine hip thrust with lighter weight to work one side at a time and challenge stability more.
Feet placed a bit higher on the platform to reduce knee bend and put more focus on hip extension.

Sets and reps

Machine hip thrusts on the presse à fessiers are often done for 3 to 4 sets of 8 to 15 reps, depending on load and your level. Many people use it as a main glute exercise or second in a lower body session after another compound movement.

Exercises on this machine

Machine hip thrustGlutes

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Common questions

Where should I put my feet on the presse à fessiers?

Start with your feet about shoulder-width apart, flat on the platform, with your knees tracking over your toes. Not too close and not too far so that, at the top, your knees don’t drift too far past your toes and you can drive mainly through your heels.

How do I know if the weight is right on the presse à fessiers?

You should be able to control the lowering phase in 2 to 3 seconds, lift without jerking, and keep a good back position. If you lose range of motion, bounce off the stops, or your form breaks down quickly, the weight is probably too heavy.

Can I use the presse à fessiers instead of a barbell on the floor?

The presse à fessiers gives you a guided movement similar to a barbell hip thrust, but more stable. Many people use it as an alternative when they prefer not to rest a bar on their hips or when their gym doesn’t have what they need for the floor version.

What if I feel pain in my hips or lower back?

Stop the set, remove the weight, and see if changing bench height, foot position, or range of motion helps. If the pain keeps coming back or stays, talk to a health professional before continuing with this exercise.