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

Hip Thrust Machine: Glute Muscle Exercise Guide and Video

Entering the gym for the first time feels like entering another world. There are countless machines to choose from, many of which look more like science fiction than exercise equipment.

If you feel this way when you walk into the gym, have no fear—it’s worth getting to know these machines on your fitness journey. The hip thrust machine, in particular, is an incredible piece of equipment. With this machine, you can work your glutes, core, and more while sitting comfortably.

In this guide to using a hip thrust machine, we’ve provided all the guidance you need.

The Basics: What is a Hip Thrust?

Hip thrusts, also known as hip thrusters, are an extraordinary exercise for the gluteal muscles. But it doesn’t end there: hip thrusts also work your hamstrings and core.

While you can perform hip thrusts without a machine (with or without weights), you’ll be more comfortable using professional equipment. It also gives you more control over how much weight you can lift.

Benefits: Why We Recommend Using a Hip Thrust Machine

If your gym has a hip thrust machine, we recommend incorporating hip thrusts into your circuit. That’s because this relatively simple exercise is extremely versatile. It can help you:

• Increase lower body strength – Since hip thrusts focus on your glutes and hamstrings, you’ll feel your lower body getting stronger after just a few sessions. Even better, strong gluteal muscles can help support your back, reducing back pain and improving posture.
• Improve liquidity – The three different muscles that make up the “glutes”—the gluteus minimus, the gluteus medius, and the gluteus maximus—play a vital role in the stability and flexibility of the body. Hip thrusts improve flexibility throughout the body all Lower body, especially hips.
• Improve sports performance – If you do any activities or sports that stress the lower body, you’ll want to familiarize yourself with 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 hip thrusts, let’s explore how to use a hip thrust machine.

Step 1: Get familiar with the machine

For safety reasons, whenever you come into contact with a machine in the gym for the first time, it is crucial to understand how it works. So, walk around the hip thrust machine and get a feel for the different components.

Step 2: Add or remove weight 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 in position

Once you are happy with the weight on the bar, sit down. Rest your upper back on the bench pad, place your feet on the platform, and secure the padded bar against your hips.

Most people place their hands on their 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 and push your pelvis toward the ceiling, fully extending your hips. When you reach the top of the movement, hold for a moment and tighten your glutes.

Step 5: Return to starting position

Lower your hips in a controlled manner and let the weight come back down.

Repeat this up-and-down motion 5-10 times per set, resting as needed between sets.

Hip Thrust Machine Best Practices

We get it: using a hip thrust machine for the first time can be intimidating. But if you follow these tips, you shouldn’t have any problems:

• Prioritize your comfort – If you feel better in your seat, you’ll 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 bars, and anything else you need for comfort.
• Start with a manageable load – As always, we recommend using less resistance the first few times you use the machine. By setting the weights to manageable weight loads, you can focus on developing proper form before moving on to heavier loads.
• Wipe the machine after use – It is proper fitness etiquette to disinfect any high-touch areas after using machines. Your gym should have wet wipes or spray bottles for easy cleaning. A little TLC can keep the machine in tip-top shape and provide a better experience for other fitness enthusiasts.

Common mistakes to avoid

Precision is important in exercise. The slightest change in posture or approach can change the way you build muscles. In the worst case, poor form can lead to injury.

Therefore, be aware of and correct the following errors in hip thrust:

• Hip hyperextension – When your legs are parallel to your chest, you have gone far enough. If your back is arched, you may be experiencing unnecessary stress.
• lean on lower back – Do you feel any tension in your waist after using the machine? You may be overusing your back. The purpose of this exercise is to isolate your hips and surrounding muscles, so try to lift with your hips rather than your back.
• moving too fast – For hip thrusts – as with most exercises – the lowering (eccentric) part is just as valuable as the lifting (concentric) part. Always raise and lower the weight in a controlled manner, taking five seconds or more to complete each rep.

Chuze Fitness: Home to hip thrust machines and more

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

Of course, when you walk into Chuze Fitness, you don’t have to wonder what each machine is for – our friendly staff will be happy to show you how. Whether you’re a first-time gym-goer or a seasoned veteran, we welcome you with open arms.

Find the membership option that’s right for you and join us today.

Source:

Master class. 13 Glute Exercises: Benefits of Working out the Glute Muscles. https://www.masterclass.com/articles/glue-workouts

Fits perfectly. How to Perform Hip Thrusts: 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, where she oversees the group fitness and team training departments. She has a career spanning over 25 years in club management, personal training, group exercise and coaching training. Ani lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding, and all things healthy.