Hip Thrust Machine: Gluteal Exercise Guide and Video
Stepping into a gym for the first time can feel like stepping into another world. There are countless machines to choose from, many of which look more like sci-fi gadgets than fitness equipment.
If that’s how you feel when you walk into the gym, fear not—these machines are worth getting to know on your fitness journey. One in particular, the hip press machine, is an amazing piece of equipment. With this machine, you can work your glutes, core and more, all from the comfort of a seated position.
In this guide to using the hip press machine, we have all the guidance you need.
The Basics: What is a Hip Thrust?
Also called the hip thruster, the hip thruster 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 will also give you more control over the amount of weight you can lift.
Benefits: Why we recommend using a hip thrust device
If you have a hip press machine in your gym, we suggest incorporating the hip press into your circuit. That’s because this relatively simple exercise is incredibly versatile; 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 “gluteus” – gluteus minimus, gluteus medius and gluteus maximus – play a key role in the stability and mobility of your body. Hip thrusts can improve mobility throughout whole the lower part of the body, especially in the hips.
- Improve athletic performance – If you engage in any activity or sport that emphasizes the lower body, you need to familiarize yourself with the hip thrust device. Whether you’re playing soccer, hurdling, 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: Familiarize yourself with the machine
For safety reasons, whenever you first access a machine at the gym, it’s important to understand how it works. So, walk through 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 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 into position
Once you are satisfied 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 arms on the 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 pull your pelvis toward the ceiling, fully extending your hips. When you reach the top of the 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 return.
Repeat this up and down motion 5-10 times per set, taking breaks between sets as needed.
Best practices for the hip thrust machine
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 the seat, you will work better and reduce the likelihood 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 hip bar and anything else you need to be comfortable.
- Start with a tolerable load – As always, we suggest working with less resistance the first few times you use 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 – It is proper gym etiquette to disinfect all frequently touched areas when you are done with the machine. Your gym should have wipes or a spray bottle for easy cleaning. A little TLC keeps the machines in top shape and gives other gym goers a better experience.
Common mistakes to avoid
Precision is important in training. The slightest change in position or approach can change the way an exercise works your muscles. In the worst case, poor form can lead to injuries.
So watch out for—and correct—these mistakes in your hip thrusts:
- Excessive hip extension – When your legs are parallel to your chest, you’ve gone far enough. If your back is bent, you may be exposing yourself to unnecessary strain.
- Leaning 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 intended to isolate the glutes and surrounding muscles, so try to lift with your hips, not your back.
- He’s moving too fast – In 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 with control, taking five or more seconds to complete each repetition.
Chuze Fitness: Home of 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 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 everything. Whether it’s your first day at 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 exercises for the glutes: Benefits of working the glutes. https://www.masterclass.com/articles/glute-workouts
Fits very well. 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 has 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.
