How to Use the Hip Thrust Machine: Glute Tips + Video

Hip Thrust Machine: Glute Workout Guide and Video

Entering a gym for the first time can seem like entering another world. There are countless machines to choose from, and many look more like sci-fi gadgets than fitness equipment.

If this is how you feel when you walk into a gym, don’t panic: these machines are worth checking out on your fitness journey. One in particular, the hip thrust machine, is an amazing piece of equipment. With this machine you can work your glutes, core and more, all from a comfortable sitting position.

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

Basics: What is a hip thrust?

Also called the hip thruster, the hip thrust is a phenomenal exercise for the glutes. But it doesn’t end there: hip thrusts also work the hamstrings and core.

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

The Benefits: Why We Recommend Using a Hip Thrust Machine

If you have a hip thrust machine at your gym, we suggest incorporating the hip thrust into your circuit. This is 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 will feel stronger in your lower body after just a few sessions. Even better, strong glutes can help support your back, reducing back pain and improving posture.
• Improve mobility – The three different muscles that make up the “glutes” (the gluteus minimus, the gluteus medius and the gluteus maximus) play a fundamental role in the stability and mobility of the body. Hip thrusts can improve mobility throughout your complete lower part of the body, especially in the hips.
• Improve sports performance – If you do any activity or sport that emphasizes the lower body, you should familiarize yourself with the hip thrust machine. Whether you play soccer, run hurdles, or walk, hip movements will make every step easier.

Our step-by-step guide to mastering the hip thrust machine

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

Step 1: Get familiar with the machine

For safety reasons, whenever you first approach a machine at the gym, it is vital to understand how it works. So, walk around the hip thrust machine and familiarize yourself with the different components.

Step 2 – Add or Remove Weights as Needed

Now it’s time to set up the machine. Most hip thrust machines have a weight area on one or both sides, and additional weights are usually stored behind the seat.

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

Step 3: Get into position

Once you are happy with the amount of weight on the bar, take a seat. Lean your upper back against the bench, plant your feet on the platform, and secure the padded bar along your hips.

Most people rest their hands on the pads of their hips, but you can also cross your arms over your chest.

Step 4: Raise your pelvis toward the sky

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

Step 5: Return to starting position

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

Repeat this up-and-down movement 5 to 10 times per set, taking breaks between sets as needed.

Hip Thrust Machine Best Practices

We get it: using the hip thrust machine for the first time can be overwhelming. But if you follow these tips you shouldn’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 this 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 working with less resistance the first times 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.
• Clean the machine after use. – It is proper gym etiquette to disinfect any high-touch areas when finished with a machine. Your gym should have wipes or a spray bottle for easy cleanup. A little TLC keeps the machines in top condition and gives other gym-goers a better experience.

Common mistakes to avoid

Precision is important in training. The slightest modification in position or approach can change the way an exercise works your muscles. At worst, poor form can lead to injury.

Therefore, be careful and correct these errors in hip movements:

• Extending the hips too much – When your legs are parallel to your chest, you have gone far enough. If your back is arched, you may be exposing yourself to unnecessary stress.
• Leaning on the lumbar area – Do you feel tension in your lower back after using the machine? Maybe you are using your back too much. This exercise is meant to isolate the glutes and surrounding muscles, so try lifting with your hips, not your back.
• Moving too fast – With hip thrusts, as with most workouts, the lowering (eccentric) portion is just as valuable as the lifting (concentric) portion. Always raise and lower the weight with control, taking five or more seconds to complete each repetition.

Chuze Fitness – Home of Hip Thrust Machines and More

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

Of course, when you walk into a Chuze Fitness facility, you don’t need to wonder what each machine does—our friendly staff will be happy to show you the ins and outs. Whether you’re a first-time gymgoer or a veteran, we welcome you with open arms.

Find the membership option that best suits your needs and join us today.

Sources:

Master class. 13 glute exercises: benefits of working the glutes. https://www.masterclass.com/articles/glute-workouts

Very good fit. 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 the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has had over 25 years of career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding, and all things wellness.