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

Hip Thrust Machine: Gluteal Exercise Guide and Video

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

If that’s how you feel when you walk into the gym, don’t panic—these machines are worth checking out 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 the comfort of your seat.

We have all the instructions you need in this hip thrust machine guide.

The Basics: What is a Hip Thrust?

Also called a hip thruster, the hip thrust 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 convenient. It also gives you more control over the amount of 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 – Since hip thrusts target 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, leading to reduced back pain and improved posture.
• Improve mobility – The three different muscles that make up your “gluteus” – 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 body whole the lower part of the body, especially in the hip area.
• Increase sports performance – If you do any activity or sport that emphasizes the lower body, you need to familiarize yourself with the hip thrust machine. Whether you’re playing soccer, running hurdles, or hiking, hip thrust makes 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: Familiarize yourself with the machine

For safety reasons, whenever you approach a machine at the gym for the first time, it is vital 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 set up the machine. Most hip thrust machines have space 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. Lean your upper back against the bench mat, 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: Raise the pelvis to the sky

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

Step 5: Return to starting position

Lower your hips with control and let the weight come back down.

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

Best Practices for the Hip Thrust Machine

We get it: Using a hip thrust machine for the first time can be daunting. However, 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 chance of injury. With that in mind, don’t be afraid to customize the machine to your liking. Change the angle of the bench, the height of the lumbar bar and everything else you need to feel comfortable.
• Start with a manageable load – As always, we recommend working with a lighter resistance for the first few uses of the machine. By setting the weight to a manageable load, you can focus on developing proper form before moving on to heavier loads.
• Wipe down the machine after use – Proper gym etiquette is to disinfect all high-touch areas when you’re done with the machine. Your gym should have wipes or spray for easy cleaning. A little TLC keeps the machines in top condition and provides a better experience for other gym goers.

Common mistakes to avoid

Accuracy is important when practicing. The slightest adjustment in position or approach can change the way an exercise works your muscles. At worst, poor form can lead to injury.

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

• Dragging the hips – When your legs are parallel to your chest, you have gone far enough. If your back is arched, you may be opening yourself up to unnecessary strain.
• Relying on the lower back – Do you feel tension in your lower back after using the machine? You may be using your back too much. This exercise is meant to isolate the glutes and surrounding muscles, so try to lift your hips, not your back.
• You are moving too fast – In hip thrusts – as with most training – the lowering (eccentric) part is just as valuable as the lifting (concentric) part. 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 much more

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

Of course, when you come to 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 new to the gym or a veteran, we welcome you with open arms.

Find the membership option that suits you and join us today.

Resources:

MasterClass. 13 Gluteal Exercise: Benefits of Gluteal Exercise. https://www.masterclass.com/articles/glute-workouts

Very well 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

Checked by:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the Group Fitness and Team Training departments. He has 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, California and loves hot yoga, snowboarding and all things wellness.