Hip Thrust Machine: Glute Workout Guide and Video

Stepping into a gym for the first time can feel like entering a different world. There are plenty of machines to choose from, and many look more like sci-fi gadgets than fitness equipment.

If you feel this way when you walk into a gym, fear not; it's worth getting to know these machines on your fitness journey. One in particular, the hip thrust machine, is an incredible piece of equipment. With this machine, you can work your glutes, core and more, all from a comfortable seated position.

In this guide on how to use the Hip Thrust machine, we have all the guidance you need.

The Basics: What is a Hip Thrust?

Also called a hip thruster, the hip thrust is a fantastic exercise for your glutes. But it doesn't stop there: hip thrusts also work your hamstrings and core.

Although you can do hip thrusts without a machine (with or without weights), using professional equipment is more convenient. It will also give you more control over how much weight you can lift.

Benefits: Why we recommend using the Hip Thrust machine

If you have a hip thrust machine in your gym, we recommend incorporating hip thrust into your circuit. That's because this relatively simple exercise is incredibly versatile; can help you:

• Build lower body strength – Because hip thrusts focus on the glutes and hamstrings, you'll feel stronger in your lower body after just a few sessions. Even better, strong glutes can help support your back, resulting in reduced back pain and improved posture.
• Improve mobility – The three muscles that make up your "glutes" - gluteus minimus, gluteus medium and gluteus maximus - play an important role in the stability and mobility of your body. Hip thrusts can improve mobility throughout your body the whole lower body, especially the hips.
• Improve sports performance – If you do any activity or sport that emphasizes the lower body, you need to know the hip thrust machine. Whether you're playing soccer, running hurdles, or hiking, hip thrust will make every step easier.

Our step-by-step guide to mastering the Hip Thrust Machine

Now that you understand the value of the hip thrust, let's explore how to use the hip thrust machine.

Step 1: Familiarize yourself with the machine

For safety reasons, whenever you approach a gym machine for the first time, it is essential to understand how it works. So ride the hip thrust machine and learn about the different components.

Step 2: Add or subtract weights as needed

Now it's time to set up the machine. Most hip thrust machines have an area for weights on one or both sides, and extra weights are usually stored behind the seat.

Depending on your strength and experience, you can add or remove plates to achieve your desired weight.

Step 3: Get into position

Once you're happy with the weight on the bar, take a seat. Lean your upper back against the bench cushion, place your feet on the platform and secure the padded bar across your hips.

Most people place their hands on their hips, but you can also cross your arms over your chest.

Step 4: Lift your pelvis to the sky

Press your heels firmly into the footplate, then bring your pelvis toward the ceiling, fully extending your hips. When you reach the top of your movement, hold for a moment and engage your glutes.

Step 5: Return to the starting position

With control, lower your hips and let the weight drop back down.

Repeat this up and down motion 5-10 times per set, taking breaks as needed.

Hip Thrust Machine Best Practices

We get it: Using a hip thrust machine for the first time can be overwhelming. But if you follow these tips, you won't have any problems:

• Prioritize your comfort – If you feel better in the seat, you will perform better and reduce the likelihood of injury. With that in mind, don't be afraid to adjust the machine to your liking. Change the angle of the bench, the height of the hip bar, and anything else you need to be comfortable.
• Start with a manageable load – As always, we suggest you work with a lighter resistance the first time you use a machine. By setting the weight to an easily manageable weight load, you can focus on developing proper form before moving on to a heavier load.
• Wash the machine after use – Gym etiquette is appropriate when finishing high-touch areas with a machine. Your gym should have wipes or a spray bottle for easy cleaning. A little TLC keeps the machines in tip-top shape and gives other gym-goers a better experience.

Common mistakes to avoid

Accuracy is important in training. The slightest change in positioning or approach can change how an exercise works your muscles. In the worst case scenario, poor form can lead to injury.

So watch out for—and correct—these mistakes in your hip thrusts:

• Overextending the hips – When your legs are parallel to your chest, you've gone far enough. If your back is arched, you may be opening yourself up to unnecessary strain.
• Focusing on the lower back – Do you feel tension in your back after using the machine? You may be overusing your back. This exercise is meant to isolate your glutes and surrounding muscles, so try to lift with your hips, not your back.
• moving too fast – With hip thrusts—as in most training—the lowering (eccentric) part is as valuable as the lifting (concentric) part. Always raise and lower the weight under control, taking five seconds or more to complete each repetition.

Chuze Fitness: Home of Hip Thrust machines and much more

Now that you know how to use a hip thrust machine, you can exercise without fear. Each hip thrust will help build strong, toned glutes and increase lower body strength.

Of course, when you walk into a Chuze Fitness facility, you don't have to wonder what each machine does; our friendly staff will be happy to show you the ropes. Whether you're a first-timer or a veteran, we welcome you with open arms.

Find the membership option that works for you and join us today.

Sources:

MasterClass. 13 Glute exercises: The benefits of working the glutes. https://www.masterclass.com/articles/glute-workouts

Fit very well. How to Do a Hip Thrust: Proper Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-do-a-hip-thrust-techniques-benefits-variations-5076783

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group's fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and wellness.