04/08/2026
i get it, not having a hip thrust machine is inconvenient!
but is that a good enough reason to skip them? no, it’s not.
if you gym doesn’t have a hip thrust machine, using a squat station is your next best choice.
back a bench up vertically to where you think it should be, little adjustments can be made as you go if you get it wrong the first time.
drop the hooks down to about knee level so you can comfortably load your plates onto the bar. then use your perfect deadlift form to move it down to the floor.
back your butt up until your back is against your bench, bringing the bar with you and onto your hips.
engage your lats and rear delts to brace and allow yourself to hinge your hips up, pushing through your heels and big toes to really engage the glutes.
think, “squeeze on the way up, stretch on the way down”.
as always, let me know what you think🫡🍑
