Hip Thrust Machine: Buttocks Exercise Guide and Video
Stepping into the gym for the first time can feel like stepping into another world. There are countless machines you can choose from, many of which look more like science fiction contraptions than fitness equipment.
If this is how you feel when you step into the gym, fear not, it’s worth getting to know these machines 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 our How to Use a Hip Thrust Machine guide, we have all the guidance you need.
The Basics: What is a hip thrust?
Also called the hip drive, this is a great exercise for your glutes. But it doesn’t end there: Hip thrusts also work your hamstrings and core muscles.
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 how much weight you can lift.
Benefits: Why we recommend the hip thrust machine
If you have a hip thrust machine in your gym, we suggest you incorporate hip thrusts into your circuit. This is because this relatively simple exercise is incredibly versatile; It can help you:
- Build lower body strength -Because hip thrusts focus on your glutes and hamstrings, you’ll feel stronger in your lower body after just a few sessions. Better yet, strong buttocks can help support your back, leading to less back pain and improved posture.
- Improve mobility – The three different muscles that make up the “glutes” – the gluteus minimus, gluteus medius, and gluteus maximus – play a crucial role in the body’s stability and movement. Hip thrusts can improve movement throughout your body complete Lower body, especially in the hips.
- Enhancing athletic performance – If you practice any activity or sport that focuses on the lower body, you should get to know the hip thrust machine. Whether you’re playing soccer, running obstacles, 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 a hip thrust machine.
Step 1: Get to know the machine
For safety reasons, when you approach a machine in the gym for the first time, it is essential that you understand how it works. So, take a walk around the hip thrust machine and learn about the different components.
Step 2: Add or remove weights as needed
Now it’s time to set up the device. Most hip thrust machines have space for weights on one or both sides, and extra weights are usually stored behind the bench.
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 satisfied with the amount of weight on the bar, sit down. Lean your upper back onto the seat cushion, plant your feet on the platform, and attach the padded bar to your hips.
Most people place their hands on their hip pads, but you can also cross your arms over your chest.
Step 4: Raise your pelvis to the sky
Press your heels firmly into the foot platform, then push your pelvis toward the ceiling, fully extending your hips. When you reach the top of your movement, pause for a moment and engage your glutes.
Step 5: Return to starting position
With control, lower your hips and let the weight fall.
Repeat this up and down movement 5-10 times per set, taking breaks between sets as needed.
Best practices for hip thrust machine
We get it: Using a hip thrust machine for the first time can be daunting. 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 Reducing the possibility of injuries. With that in mind, don’t be afraid to adjust the device to your liking. Change the seat angle, hip bar height, and anything 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 the machine. By setting the weight to an easily manageable weight load, you can focus on developing proper form before moving to a heavier load.
- Wipe the device after use – Proper gym etiquette is to sanitize any frequently touched areas when you are finished using the machine. Your gym should have wipes or a spray bottle for easy cleaning. A little TLC keeps the equipment looking its best and gives other gym-goers a better experience.
Common mistakes to avoid
Accuracy is important in drills. The slightest adjustment in position or approach can change how the exercise works for your muscles. In the worst-case scenario, poor form can lead to injuries.
So, pay attention to these mistakes in hip thrusts and correct them:
- Excessive expansion of the hips – When your legs are parallel to your chest, you have traveled enough distance. If your back is arched, you may be putting yourself under unnecessary stress.
- Relying on the lower back -Do you feel tension in your lower back after using the device? Maybe you’re using your back too much. This exercise aims to isolate your buttocks and the muscles around them, so try to lift them using your hips and not your back.
- Move too fast – With hip thrusts – as with most exercises – the lowering (eccentric) part is 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 lower body strength.
Of course, when you come 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 ropes. Whether you’re a first-day 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.
sources:
Masterclass. 13 Glute Exercises: Benefits of Working Your Glutes. https://www.masterclass.com/articles/glute-workouts
Very convenient. How to Do a Hip Thrust: Correct Form, Variations, and Common Mistakes. https://www.verywellfit.com/how-to-do-a-hip-thrust-techniques-benefits-variations-5076783
Reviewed by:
Annie is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has had over 25 years working in club management, personal training, group exercise and coach training. Annie lives with her husband and son in San Diego, California, and loves hot yoga, snowboarding, and all things wellness.