Hip Thrust Machine: Glute Workout Guide and Video
Walking into a gym for the first time can feel like entering another world. There are countless machines to choose from, many of which look more like sci-fi contraptions than fitness equipment.
If this is how you feel when you walk into a gym, have no fear: it’s worth getting to know these machines during 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 to using the hip thrust machine, we have all the advice you need.
The Basics: What is a hip thrust?
Also called a hip thrower, the hip pusher is a phenomenal 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 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 hip thrusts into your circuit. That’s because this relatively simple exercise is incredibly versatile; this may help you:
- Develop 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. Better yet, strong glutes can help support your back, leading to reduced back pain and improved posture.
- Improve mobility – The three different muscles that make up your “glutes” – the gluteus minimus, gluteus medius and gluteus maximus – play a vital role in the stability and mobility of your body. Hip thrusts can improve mobility throughout your entire lower body, particularly around the hips.
- Improve sports performance – If you do any activity or sport that emphasizes your lower body, you should become familiar with the hip thrust machine. Whether you’re playing soccer, running hurdles, or hiking, hip thrusts 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 to know the machine
For safety reasons, whenever you first approach a machine in a gym, it is essential to understand how it works. So, walk around the hip thrust machine and feel the different components.
Step 2: Add or Remove Weights as Needed
Now it’s time to configure the machine. Most hip thrust machines have an area for weights 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, sit down. Press your upper back against the bench cushion, place your feet on the platform and secure the padded bar across your hips.
Most people rest their hands on the hip pads, but you can also cross your arms over your chest.
Step 4: Lift your pelvis toward the sky
Press your heels firmly into the foot platform, then drive your pelvis toward the ceiling, fully extending your hips. When you reach the peak of your movement, hold for a moment and engage your glutes.
Step 5: Return to starting position
With control, lower your hips and let the weight drop back down.
Repeat this up and down movement 5 to 10 times per set, taking breaks between sets if necessary.
Hip Thrust Machine Best Practices
We get it: using the hip thrust machine for the first time can be intimidating. But if you follow these tips, you should have no problems:
- Prioritize your comfort – If you feel better sitting, you will perform better And reduce the risk of injury. With this in mind, don’t be afraid to adjust the machine to your liking. Change the bench angle, hip bar height, and whatever else you need to be comfortable.
- Start with a manageable load – As always, we suggest working with a lighter resistance the first few times you use a machine. By setting the weight to an easily manageable load, you can focus on developing proper form before progressing to a heavier load.
- Wipe the machine after use – Gym etiquette is to disinfect all frequently touched areas when you are finished with a machine. Your gym should have wipes or spray available for easy cleaning. A little attention keeps the machines in tip-top shape and gives other gym goers a better experience.
Common mistakes to avoid
Precision is important in workouts. Even the slightest change in positioning or approach can change the way an exercise works your muscles. In the worst cases, poor form can lead to injury.
So, pay attention and correct these mistakes in your hip thrusts:
- Exaggerate the hips – When your legs are parallel to your chest, you have gone far enough. If your back is arched, you risk exposing yourself to unnecessary strain.
- Lean on your lower back – Do you feel tension in your lower back after using the machine? You may be using your back too much. This exercise aims to isolate your glutes and surrounding muscles, so try lifting with your hips and not your back.
- Going too fast – With hip thrusts, as with most workouts, the lowering (eccentric) part is just as valuable as the lifting (concentric) part. Always raise and lower the weight with 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 the hip thrust machine, you can exercise without fear. Each hip thrust will help you build strong, toned glutes and increase your lower body strength.
Of course, when you walk into a Chuze fitness center, you don’t need to wonder what each machine does: our friendly staff will be happy to show you the ropes. Whether you’re a first-time gym regular or a veteran, we welcome you with open arms.
Find the membership option that’s right for you and join us today.
Sources:
MasterClass. 13 exercises for the glutes: the benefits of working your glutes. https://www.masterclass.com/articles/glute-workouts
Very well fitted. 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. She has had a career spanning over 25 years in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
