Plate-Loaded Hip Thrust
Hip extension for glutes, with a short pause at the top. The machine guides the movement and gives you stable support.
- Primary muscleGlutes
- Also worksHamstrings
- EquipmentMachine
- TypeCompound
- MovementHip hinge
- LevelBeginner
- Glutes
- Hamstrings
- Machine
How to do the Plate-Loaded Hip Thrust
4 steps, in the order you do them.
- Adjust the machine so the pad sits on your hips, and plant your back and feet firmly.
- Extend your hips while squeezing your glutes, without arching your lower back.
- Slowly return to the starting position and repeat.
- Repeat at a controlled pace without using momentum.
Muscles worked
Common Plate-Loaded Hip Thrust mistakes
What goes wrong most often when you do the Plate-Loaded Hip Thrust, and how to fix it.
The belt or pad sits on the abdomen instead of the hips.
Adjust the pad so it sits in the crease of your hips before loading the machine.
You push through your toes and your heels lift.
Plant your whole foot on the platform and push through your heels.
You drop fast and the load slams into the stops.
Control the descent until the plate almost touches, then rise again without resting it.
Alternatives to the Plate-Loaded Hip Thrust
They work the glutes with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Beginners2 × 10–15
- Experienced4 × 8–12
- Rest1:30 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:30 |
| Glute specialization · Beginner | Beginner and intermediate | 3 × 10–12 | 2:00 |
| Glute specialization · Advanced | Intermediate and advanced | 4 × 8–12 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Plate-Loaded Hip Thrust
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
- Glute specialization · Beginner4 days · 65 min · Beginner and intermediateSee routine →
- Glute specialization · Advanced4 days · 70 min · Intermediate and advancedSee routine →
More glutes exercises
Single Leg Glute BridgeGlutes · Bodyweight
Glute BridgeGlutes · Bodyweight
Barbell Glute BridgeGlutes · Barbell
Barbell Hip ThrustGlutes · Barbell
Frequently asked questions
What muscles does the Plate-Loaded Hip Thrust work?
The Plate-Loaded Hip Thrust works mainly the glutes. It also works the hamstrings.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 10 to 15 reps with 1 minute and 45 seconds of rest. With more experience, 4 sets of 8 to 12 reps with 2 minutes of rest.
Which routines include the Plate-Loaded Hip Thrust?
It appears in 3 of the 36 Mobbe routines, such as Back to the Gym 3 Days, Glute specialization · Beginner, and Glute specialization · Advanced.