Hip Thrust Machine: instructions and video for glute training
Stepping into a gym for the first time can feel like stepping into another world. There are countless devices to choose from, many of which look more like science fiction devices than fitness machines.
If you get the same feeling when you walk into a gym, have no fear – these machines are worth getting to know on your fitness journey. The hip thrust machine in particular is an incredible piece of equipment. This machine allows you to train your glutes, core, and more, all in a comfortable sitting position.
In this guide to using the hip thrust machine, you will find all the guidance you need.
The Basics: What is a Hip Thrust?
The hip thrust, also known as the hip thruster, is a phenomenal exercise for your glutes. But that’s not all: hip thrusts also train your thigh muscles and your core.
Although you can perform hip thrusts without a machine (with or without weights), using professional equipment is more comfortable. This also gives 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 recommend incorporating hip thrusts into your circuit training. Because this relatively simple exercise is incredibly versatile; It 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 support your back, resulting in less back pain and improved posture.
- Improve mobility – The three different muscles that make up your “glutes” – the gluteus maximus, gluteus medius, and gluteus maximus – play a critical role in the stability and mobility of your body. Hip thrusts can improve mobility throughout the body entire Lower body, especially in the hips.
- Improve athletic performance – If you participate in an activity or sport that emphasizes the lower body, you need to become familiar with the hip thrust machine. Whether you’re playing soccer, running hurdles, or hiking, hip thrusts 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 get into how to use the hip thrust machine.
Step 1: Familiarize yourself with the machine
For safety reasons, it’s important to understand how it works when you first approach a piece of equipment at the gym. So walk around the hip thrust machine and get a feel for 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 an area for weights on one or both sides. 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
When you are happy with the weight on the bar, take a seat. Lean your upper back against the bench cushion, place your feet on the platform, and secure the padded bar across your hips.
Most people place their hands on their hip pads, but you can also fold your arms across your chest.
Step 4: Raise your pelvis to the sky
Press your heels firmly into the foot platform and then move your pelvis toward the ceiling, fully extending your hips. When you reach the peak of your movement, hold for a moment and squeeze your glutes.
Step 5: Return to starting position
Lower your hips in a controlled manner and let the weight fall again.
Repeat this up and down movement 5-10 times per set, resting between sets as needed.
Best practices for hip thrust devices
We get it: Using the hip thrust machine for the first time can be daunting. But if you follow these tips you shouldn’t have any problems:
- Prioritize your comfort – When you feel more comfortable in your seat, you will perform better And reduce the likelihood of injury. So don’t be afraid to customize 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 recommend working with a lower resistance when using a machine for the first time. By adjusting the weight to an easy-to-manage load, you can focus on developing proper form before moving on to a heavier load.
- Wipe the machine after use – Proper gym etiquette is to disinfect all areas that come into frequent contact with equipment. Your gym should have wipes or a spray bottle for easy cleaning. A little care will keep the equipment in tip-top shape and provide a better experience for other gym-goers.
Common mistakes to avoid
Precision is important when training. The slightest change in positioning or approach can change the way an exercise works your muscles. In the worst case scenario, poor form can lead to injury.
So pay attention to and correct these mistakes in your hip thrusts:
- Hyperextension of the hips – When your legs are parallel to your chest, you have gone far enough. If your back is arched, you may be putting yourself under unnecessary strain.
- Rely on your lower back – Do you feel tension in your lower back after using the device? You may be putting too much strain on your back. This exercise is designed to isolate your glutes and surrounding muscles. So try to lift with your hips and not your back.
- It’s going too fast – With hip thrusts, as with most workouts, the lowering (eccentric) portion is just as valuable as the raising (concentric) portion. Always raise and lower the weight in a controlled manner and allow at least five seconds for each repetition.
Chuze Fitness: Home to 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 build strong, toned glutes and increase lower body strength.
Of course, when you walk into a Chuze Fitness facility, you don’t have to wonder what each piece of equipment does – our friendly staff is happy to show you the basics. Whether you’re new to the gym 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 Glute Exercises: Benefits of Training Your Glutes. https://www.masterclass.com/articles/glute-workouts
Very good fit. How to Perform 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 leads the group fitness and team training departments. She has a career spanning more than 25 years in club management, personal training, group exercise and coach education. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
