Start with your upper back supported on the padded surface behind you and the pad resting on your hips. Place your feet hip width apart with your toes slightly turned out. Grip the pad and ensure the safety clips are unhooked. Focusing the tension in your glutes, drive your hips up to full hip extension, exhaling as you do so and making sure to keep your heels pressed firmly into the ground. Keep your chin tucked and eyeline looking forward throughout the movement. Pause for a count of one, keeping the tension in your glutes and then return with control to the start position, inhaling as you do so. Repeat.
The hip thrust machine makes it straightforward to add load as you get stronger. Progressive overload is the whole point, as we explain in our strength training guide.
