Hip Thrust Machine: Glute Workout Guide and Video
Entering a gym for the first time can feel like stepping into another world. There are countless machines to choose from, with many looking more like sci-fi contraptions than fitness equipment.
If that’s how you feel when you walk into a gym, don’t be scared—it’s worth getting to know these machines 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 a comfortable seated position.
In this how-to-use hip thrust machine guide, we have all the guidance you need.
The Basics: What is a Hip Thrust?
Also called the hip thruster, the hip thrust is a phenomenal exercise for your glutes. But it doesn’t end 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’ll 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 you incorporate hip thrusts into your circuit. That’s 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’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 “glutes”—the gluteus minimus, gluteus medius, and gluteus maximus—play a critical role in your body’s stability and mobility. Hip thrusts can improve mobility throughout your entire lower body, especially in the hips.
- Enhance athletic performance – If you do any activity or sport that emphasizes the lower body, you need to acquaint yourself with the hip thrust machine. Whether you play soccer, run hurdles, or hike, 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: Familiarize Yourself With the Machine
For safety reasons, whenever you approach a machine in the gym for the first time, it’s vital 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 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, and extra 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’re satisfied with the amount of weight on the bar, take a seat. Lean your upper back against the bench pad, plant 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 to 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 top of your movement, hold for a moment and engage your glutes.
Step 5: Return to the Starting Position
With control, lower your hips and let the weight come back down.
Repeat this up-and-down movement 5–10 times per set, taking breaks between sets as needed.
Hip Thrust Machine Best Practices
We get it: Using the hip thrust machine for the first time can be daunting. But if you follow these tips, you should have no trouble:
- Prioritize your comfort – If you feel better in the seat, you’ll perform better and reduce the likelihood of injuries. With that in mind, don’t be afraid to adjust 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 suggest working with lighter resistance the first few times you use a machine. By setting the weight to an easily manageable weight load, you can focus on developing proper form before you move to a heavier load.
- Wipe down the machine after use – It’s proper gym etiquette to sanitize any high-touch areas when finished with a machine. Your gym should have wipes or a spray bottle for easy cleaning. A little TLC keeps the machines in tip-top shape and gives other gym-goers a better experience.
Common Mistakes to Avoid
Precision is important in workouts. The slightest modification in positioning or approach can change how an exercise works your muscles. In a worst-case scenario, poor form can lead to injuries.
So, watch out for—and correct—these mistakes in your hip thrusts:
- Overextending the hips – When your legs are parallel with your chest, you’ve gone far enough. If your back is arched, you may be opening yourself 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 your glutes and the surrounding muscles, so try to lift with your hips, not your back.
- Moving too quickly – With hip thrusts—like 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 or more seconds to complete every repetition.
Chuze Fitness: Home to Hip Thrust Machines and So 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 come into a Chuze Fitness facility, you don’t need to wonder what every machine does—our friendly staff will be happy to show you the ropes. Whether you’re a first-day gym-goer or a veteran, we welcome you with open arms.
Find the membership option that works for you, and join us today.
Sources:
MasterClass. 13 Glute Exercises: Benefits of Working Your Glutes. https://www.masterclass.com/articles/glute-workouts
Verywell 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
Reviewed By:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.
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