Hip thrusts machines are an excellent exercise for building strong, shapely glutes.
While hip thrusts can be performed with just your bodyweight or a barbell, using a hip thrust machine can provide added resistance and help you target your glutes more effectively.
However, if you’ve never used a hip thrust machine before, it can be intimidating and confusing.
This guide will walk you through everything you need to know about using a hip thrust machine, from the benefits of incorporating this exercise into your routine to step-by-step instructions on how to perform it correctly.
You’ll also learn tips and tricks for getting the most out of your hip thrust machine workout, as well as how to incorporate it into your existing routine.
By the end of this guide, you’ll be able to confidently use a hip thrust machine to build stronger, more defined glutes.
Why Should You Use Hip Thrust Machines
If you’re looking for an effective way to build strong, shapely glutes, hip thrust machines are the perfect choice.
Originally designed by renowned strength coach and author Bret Contreras, these machines offer a wide range of motion and can be used with various types of weights (such as Olympic plates, weight stacks, and even resistance bands).
This means that you can customize your workout to target your glutes, hips, and core in different ways.
Understanding the benefits of hip thrust exercises
Hip thrust exercises are a great way to sculpt and strengthen your glutes. They work by engaging multiple muscles at once, including the gluteus, hamstrings, and hip extensors. This allows you to develop strength and power in your lower body while also promoting core stability.
The hip thrust is especially useful for athletes looking to improve their performance in a variety of sports, such as running and jumping.
Strong glutes can help you run faster and jump higher, while building a powerful core helps protect your spine when performing explosive movements.
In addition to their performance-enhancing benefits, hip thrust exercises also have the potential to reduce lower back pain by strengthening the muscles that support your spine.
By properly activating the glutes during these exercises, you can help protect your spine from injury.
Here are just a few of the benefits outlined in table format:
|Benefits of Hip Thrust Machine Exercises
|Improved glute activation and strength
|Enhanced hip mobility and flexibility
|Increased lower body power and explosiveness
|Reduced risk of lower back and knee injuries
|Better running and jumping performance
|Improved core stability and posture
|Enhanced athletic performance in various sports
|Stronger and more aesthetically pleasing glute muscles
|Better balance and coordination
|Increased hamstring activation
|Reduced hip flexor tightness and imbalance
|Improved pelvic alignment and stability
|Enhanced mind-muscle connection with the glutes
|Supports better squat and deadlift form
|Contributes to overall functional fitness
|Helps alleviate lower back pain
These are only a few of the benefits associated with using hip thrust machines. Ultimately, incorporating this exercise into your routine can have a positive impact on your overall strength and health.
Why use a hip thrust machine instead of free weights or bodyweight exercises
Unlike free weights or bodyweight exercises, the hip thrust machine allows you to use various types of weight for resistance.
This means that you can easily customize your workout to meet your individual fitness goals.
The hip thrust machine also comes with adjustable pegs that allow you to securely attach resistance bands to the machine.
This means you can use a hip thrust machine with both free weights and resistance bands, giving you more options when it comes to customizing your workout.
Furthermore, hip thrust machines are designed specifically for performing hip thrust exercises.
This means they come with built-in features that help you perform the exercise correctly, such as pads and handles for proper positioning .
Different types of hip thrust machines available
There are several types of hip thrust machines available for home and commercial gyms.
The Hip Thruster 3.0 and Core Home Fitness Glute Drive are more affordable options compared to the Nautilus machine, which retails for over $3,000.
In addition to these machines, there are also hip thrust machines available on Amazon, such as the Multi-Function Squat Machine.
Professionals, athletes, and workout enthusiasts favor the Booty Builder, another well-liked hip thrust machine.
Hip thrust machines come in different sizes, usually with barbells varying in weight from 44 lbs. to 350 lbs., to allow users to develop their muscles in the hip and thigh areas according to their desired scale.
Glute hip thrust machines are great for both men and women, regardless of their energy and tolerance levels, as all Olympic plates on the barbell are removable, leaving the actual bar, which is usually 15 lbs.
Hip thrust machines can be categorized based on their intended use and design:
- Home Gym Machines:
- Core Home Fitness Glute Drive
- Multi-Function Squat Machine
- Commercial Gym Machines:
- Hip Thruster 3.0
- Booty Builder V8
- Booty Builder – The Original Hip Thrust Machine
- Elite Pro Hip Thrust
- Versatile Machines (suitable for both home and commercial gyms):
- Glute Ultimate Rack
These categories help users choose the appropriate hip thrust machine based on their specific needs, whether they are looking for a compact option for home use or a more robust machine for a commercial gym setting.
From affordable options for home gyms to commercial-grade machines, there is a hip thrust machine to fit every budget and fitness level.
How to Use a Hip Thrust Machine
Now we’ll go over how to properly use a hip thrust machine to maximize your results and minimize your risk of injury.
- Step 1: Adjust the machine: Before you start using the hip thrust machine, make sure it’s adjusted to your height and comfort level.
- The machine should be positioned so that your hips are aligned with the center of the pad.
- The height of the pad should be adjusted so that it rests just below your hip bones, and the angle of the backrest should be comfortable for your body.
- Step 2: Load the machine: Once the machine is adjusted, you can load it with weight.
- Many hip thrust machines have a weight stack, while others require you to load weight plates onto a bar.
- Start with a weight that you can comfortably lift for 8-12 reps, and adjust as needed.
- Step 3: Get into position: To begin the exercise, sit on the machine with your back against the backrest and your feet flat on the footrests.
- Your knees should be bent at a 90-degree angle, and your toes should be pointed straight ahead.
- Place a pad or towel on your lap to cushion the weight.
- Step 4: Perform the hip thrust: To perform the hip thrust, press your feet into the footrests and lift your hips up until your body is in a straight line from your knees to your shoulders.
- Squeeze your glutes at the top of the movement, then slowly lower your hips back down to the starting position.
- Make sure to keep your core engaged throughout the movement, and avoid arching your back or leaning too far forward.
- Focus on using your glutes and hamstrings to lift the weight, rather than relying on your lower back.
- Step 5: Repeat: Repeat the exercise for 8-12 reps, or until you feel fatigued. Rest for 30-60 seconds between sets, and aim for 2-3 sets per workout.
Here’s a video, just in case:
Now that you know how to use a hip thrust machine, it’s time to give it a try! But if you want to know more tips, then keep reading!
Tips for maximizing your results when using a hip thrust machine:
There are a few key tips and tricks that can help you achieve the best possible outcomes. Here are some of the most important things to keep in mind:
- Use proper form: First and foremost, it’s important to make sure you’re using proper form when performing hip thrusts on a machine. This means keeping your feet flat on the footrests, engaging your core, and avoiding arching your back or leaning too far forward. It’s also important to focus on using your glutes and hamstrings to lift the weight, rather than relying on your lower back.
- Try different variations: Hip thrusts can be done in a variety of ways, and using different variations can help target different parts of the glutes and hamstrings. For example, you can try using a hip thrust pad to make the exercise more comfortable or using resistance band pegs to add extra resistance. You can also try different foot positions, such as a wider stance or turning your toes out slightly.
- Use a hip thrust belt: Using a hip thrust belt can help support your hips and flexor joints, making the exercise more comfortable and effective. There are a variety of hip thrust belts available, including those designed for use with dumbbells, barbells, or machines.
- Gradually increase weight: As with any strength training exercise, it’s important to gradually increase the weight you’re using over time in order to continue challenging your muscles and seeing progress. Start with a weight that you can comfortably lift for 8-12 reps, and increase the weight by 5-10 pounds each week as your strength improves.
- Incorporate other glute exercises: While hip thrusts are a powerful exercise for targeting the glutes, it’s also important to incorporate other glute exercises into your routine for a balanced workout. Exercises like glute bridges, lunges, and squats can all help build strength and size in the glutes, hamstrings, and upper body.
- Use a dedicated hip thrust machine: If you have access to a dedicated hip thrust machine, such as the GluteBlast Hip Thrust & Squat Machine or the Goplus Multifunction Squat Machine, these can be an excellent way to maximize your results. These machines are designed specifically for hip thrusts and offer additional features like weight storage racks, adjustable foot platforms, and balanced weight curves to ensure a safe and effective workout.
- Maintain good balance: It’s important to maintain good balance while performing hip thrusts on a machine. This can be achieved by keeping your feet flat on the footrests and using an even, controlled motion throughout the entire movement. Avoid any erratic or jerky movements that could throw off your balance and potentially lead to injury.
- Vary your rep ranges: In addition to using different variations of the hip thrust exercise, varying your rep ranges can also help maximize your results. For example, you can try doing higher reps with lighter weights to focus on endurance and metabolic conditioning, or lower reps with heavier weights to focus on strength and muscle building.
- Focus on glute activation: To get the most out of your hip thrust machine workouts, it’s important to focus on glute activation. This means really engaging your glute muscles and consciously thinking about squeezing them at the top of each rep. By focusing on this mind-muscle connection, you can ensure that you’re getting the most out of each rep and maximizing your results.
- Don’t forget your upper body: While hip thrusts primarily target the lower body, it’s also important to incorporate upper body exercises into your workout routine for a balanced physique. This can help improve your posture, stability, and overall strength. Try incorporating exercises like rows, push-ups, or shoulder presses into your workout routine to ensure a complete and balanced workout.
- Use proper weight lifting equipment: Using proper weight lifting equipment, such as bumper plates or an Olympic hip thrust barbell, can also help maximize your results while using a hip thrust machine. These types of equipment are designed to handle heavy weights and provide a more stable base for lifting, which can help reduce the risk of injury and ensure a more effective workout.
- Maintain proper lumbar support: To avoid injury and maximize your results, it’s important to maintain proper lumbar support throughout the entire hip thrust movement. This means keeping your back flat against the pad and avoiding any rounding or arching of the spine. If you’re having trouble maintaining proper lumbar support, try using a lumbar pad or a bench specifically designed for hip thrusts.
- Use a compact hip thrust machine: If you’re looking for an affordable and space-saving option for a hip thrust machine, consider using a compact hip thrust machine. These machines are designed to be lightweight and easy to store, making them a great option for home gyms or small spaces.
- Incorporate resistance bands: Using resistance bands, such as band hip thrusts, can also help maximize your results when using a hip thrust machine. These bands provide additional resistance and can help target different parts of the glutes and hamstrings.
By following these tips and incorporating hip thrusts into your workout routine, you can build strength and size in your glutes, hamstrings, and lower back muscles for a more powerful and balanced physique.
Whether you’re using a hip thrust machine at the gym or incorporating bodyweight hip thrusts into your home workout, proper form and technique are key to getting the most out of this exercise for building strength and power in your lower body.
Common mistakes to avoid when using a hip thrust machine
Like any exercise, there are common mistakes that people make when using a hip thrust machine that can limit results and increase the risk of injury. Here are some common mistakes to avoid when using a hip thrust machine:
- Poor hip thrust position: The hip thrust position is crucial for proper form and technique. Many people make the mistake of placing their feet too far away from the pad, which can cause them to arch their back and use their lower back muscles instead of their glutes. Make sure your feet are positioned directly under your knees and that your hips are aligned with the center of the pad.
- Using too much weight: Using too much weight can put unnecessary stress on the lower back and increase the risk of injury. Start with a weight that you can comfortably lift for 8-12 reps and gradually increase as your strength improves. Remember, proper form and technique are more important than how much weight you’re using.
- Relying on momentum: Using momentum to lift the weight takes away from the effectiveness of the exercise and increases the risk of injury. Focus on using slow and controlled movements, and avoid any jerking or bouncing movements.
- Poor lumbar support: Maintaining proper lumbar support throughout the entire movement is crucial for preventing lower back pain and injury. Make sure your back is flat against the pad and that you’re not arching or rounding your spine.
- Not engaging the glutes: The glutes are the primary muscle being targeted during a hip thrust, so it’s important to consciously engage them throughout the movement. Squeeze your glutes at the top of the movement for maximum activation.
- Improper foot placement: Placing your feet too close together or too far apart can limit the effectiveness of the exercise and increase the risk of injury. Your feet should be positioned directly under your knees, and your toes should be pointing straight ahead.
- Lifting your heels: Lifting your heels off the footrests can put unnecessary stress on your knees and reduce the effectiveness of the exercise. Keep your feet flat on the footrests throughout the entire movement.
- Using bad form: Using bad form during a hip thrust can lead to poor results and increase the risk of injury. Focus on using proper form and technique throughout the entire movement, and avoid any erratic or jerky movements.
- Neglecting other muscle groups: While hip thrusts are a great exercise for targeting the glutes, hamstrings, and lower back muscles, it’s important not to neglect other muscle groups in your workout routine. Incorporating exercises that target the upper body, core, and other lower body muscle groups can help you achieve a well-rounded and balanced physique.
- Overtraining: Overtraining is a common mistake that many people make when using a hip thrust machine. It’s important to give your muscles time to rest and recover between workouts to avoid injury and promote muscle growth. Aim to work your glutes and other lower body muscles 2-3 times per week, with rest days in between.
- Using improper equipment: Using improper equipment, such as a barbell that’s too heavy or a machine that’s not designed for hip thrusts, can lead to poor results and increase the risk of injury. Make sure you’re using equipment that’s appropriate for your strength level and the exercise you’re doing.
- Not adjusting the machine properly: Many hip thrust machines have adjustable footrests and other features that can be adjusted to fit your body properly. Failing to adjust the machine properly can limit the effectiveness of the exercise and increase the risk of injury. Take the time to adjust the machine to your body before starting your workout.
- Ignoring pain or discomfort: Pain or discomfort during a hip thrust exercise is a sign that something isn’t right. Ignoring this pain or discomfort can lead to injury and limit your results. If you experience pain or discomfort during a hip thrust exercise, stop immediately and adjust your form or weight.
- Forgetting to warm up: Warming up before using a hip thrust machine is important to prepare your muscles and joints for the exercise. Spend 5-10 minutes warming up with light cardio, dynamic stretching, or other exercises that target the glutes and lower body.
By avoiding these common mistakes and focusing on proper form and technique, you can get the most out of your hip thrust machine workouts and achieve the best possible results.
Here is also a video about these mistakes:
Remember to start with a weight that you can comfortably lift, focus on engaging your glutes, and use slow and controlled movements throughout the entire exercise. With dedication and consistency, you can build strength and size in your glutes, hamstrings, and lower back muscles for a more powerful and balanced physique.
With all of this in mind, let’s now incorporate hip thrust machines into our workouts!
Incorporating Hip Thrust Machines Into Your Workout Routine
When it comes to incorporating hip thrust machines into your workout routine, it’s important to have a plan that fits your fitness level, goals, and schedule.
When used correctly, hip thrust machines can help you achieve better results than traditional exercises like squats or deadlifts.
Here are some tips on how to create a workout plan that includes hip thrust machines.
How often should you incorporate hip thrust exercises into your workout routine
The answer depends on a few factors, such as your fitness level, goals, and recovery time. Generally speaking, it’s best to work your glutes 2-3 times per week with rest days in between.
The frequency also depends on the type of exercise you’re doing. Barbell hip thrusts can be done more often than glute drive machines and weight stack machines, as they require less time to set up and less recovery time.
Also, your level of experience with hip thrust machines matters. If you’re just starting out, it’s best to work them into your routine slowly and focus on proper form before increasing the weight.
Combining hip thrust machines with other exercises for a full-body workout
Combining hip thrust machines with other exercises is a great way to get a full-body workout and maximize the benefits of each exercise.
For example, you can add in squats, deadlifts, or rows to target your lower body muscles while also working your core and upper body. You can also add in plyometric moves like box jumps or burpees for an extra challenge.
By creating a balanced workout plan that includes hip thrust machines, you can build strength and size in your glutes while also improving your overall fitness level.
Creating a workout plan based on your fitness goals
When creating a workout plan that includes hip thrust machines, it’s important to incorporate other exercises that target your glutes, hamstrings, and lower back muscles.
Exercises like squats, lunges, deadlifts, and glute bridges can help you achieve a more powerful and balanced physique.
Here’s an example 3-day workout plan:
|Monday (Lower Body)
|Hip Thrust Machine
|Seated Leg Curl
|Tuesday (Upper Body)
|Thursday (Lower Body)
|Hip Thrust Machine
|Seated Calf Raise
|Friday (Upper Body)
The reason why the hip thrust machine is the first workout on leg day is because that’s when we have the most energy for powerful movements. This will help us lift heavier and increase muscle activation in the glutes, hamstrings, and lower back muscles.
Frequently Asked Questions
After reading the entire guide, you may have gained a solid understanding of how to properly use and maximize the benefits of a hip thrust machine. However, it’s normal to have some questions about this particular workout equipment.
In order to help you clear any remaining doubts or queries, we have compiled some of the most frequently asked questions about hip thrust machines, along with their answers, in order to help you gain a more comprehensive understanding of this exercise equipment.
Can using a hip thrust machine help with weight loss?
While they may not directly contribute to weight loss, they can be an effective tool for building muscle mass and boosting metabolism.
Muscle is more metabolically active than fat, meaning that it burns more calories at rest. By increasing muscle mass through exercises like hip thrusts, you can boost your resting metabolic rate and burn more calories throughout the day, even when you’re not exercising.
In addition to the metabolic benefits of building muscle mass, hip thrust machines can also help you burn calories during your workout.
Depending on your body weight, intensity level, and duration of your workout, you can burn anywhere from 100-500 calories per hour on a hip thrust machine.
However, it’s important to note that weight loss ultimately comes down to creating a calorie deficit by burning more calories than you consume.
While hip thrust machines can contribute to this goal by burning calories and building muscle mass, they should be combined with a balanced diet and other forms of exercise for best results.
Can you use a resistance band with a hip thrust machine?
Yes, it is possible to use a resistance band with a hip thrust machine to add extra resistance and intensity to your workout.
Many hip thrust machines come with resistance band pegs built into the frame, which allow you to attach a resistance band to the machine.
Is there a recommended foot placement when using a hip thrust machine?
Yes. The ideal foot placement is typically with your feet shoulder-width apart, and your toes pointing forward.
This foot placement allows for optimal stability and engagement of the glutes and hamstrings during the exercise.
Additionally, you should position your feet so that the weight plates or resistance bands are evenly distributed over the middle of your feet.
However, the specific foot placement may vary depending on the individual’s body size and the design of the hip thrust machine being used.
It’s important to adjust the foot placement and experiment with different positions to find what works best for your body and goals.
Some common mistakes when it comes to foot placement on a hip thrust machine include:
1. Placing the feet too far apart or too close together: This can negatively impact your balance and reduce the effectiveness of the exercise.
2. Angling the toes outward or inward: This can cause unnecessary strain on the knees and reduce the activation of the glutes and hamstrings.
3. Not positioning the feet in the center of the footplate: This can cause the weight to be distributed unevenly and lead to instability or injury.
4. Not adjusting foot placement for different body types: People with wider hips may need to place their feet slightly wider apart to maintain proper form and alignment.
5. Not adjusting foot placement for the machine being used: Different hip thrust machines may require slightly different foot placements based on the design of the machine.
It’s important to pay attention to your foot placement and adjust it as needed to ensure proper form and optimal muscle activation during the exercise.
Are hip thrust machines suitable for beginners?
Hip thrust machines can be suitable for beginners, but it’s important to start with proper form and light weights to avoid injury or strain.
Beginners may benefit from starting with bodyweight hip thrusts or using a light weight, such as a resistance band or a low-weight barbell, until they feel comfortable with the movement and can maintain proper form.
It’s also important for beginners to gradually increase the weight and intensity of their hip thrust workouts over time. This can help to prevent injury and ensure that the muscles are properly warmed up and prepared for the exercise.
Additionally, beginners should focus on building a strong mind-muscle connection with their glutes and lower body muscles.
This can help to ensure that the exercise is being performed correctly and that the targeted muscles are properly engaged throughout the movement.
Can hip thrust machines help improve posture?
Hip thrust machines can be a beneficial tool for improving posture, as they target the gluteal muscles and other muscles in the lower body that are important for maintaining proper alignment and posture.
The gluteal muscles play a crucial role in stabilizing the pelvis and supporting the lower back, which can help improve posture and reduce the risk of lower back pain.
By strengthening these muscles with exercises like hip thrusts, you can improve your overall posture and reduce the risk of postural issues such as anterior pelvic tilt or kyphosis.
In addition to strengthening the gluteal muscles, hip thrusts can also target other muscles in the lower body that are important for proper posture, including the hamstrings and quadriceps.
By improving the strength and stability of these muscles, you can improve your overall posture and reduce the risk of postural imbalances.
Can hip thrust machines be used for rehabilitation purposes?
Yes, hip thrust machines can be used for rehabilitation purposes to help individuals recover from certain injuries or conditions that affect the lower body muscles.
Hip thrusts can be especially helpful for individuals recovering from knee or hip injuries, as they can help strengthen the muscles around the affected joint and improve stability and range of motion.
For example, individuals recovering from ACL (anterior cruciate ligament) injuries or surgeries may benefit from hip thrust exercises to help strengthen the quadriceps, gluteal muscles, and other muscles around the knee joint.
Additionally, individuals recovering from hip replacements or other hip injuries may benefit from hip thrust exercises to improve the strength and stability of the hip joint.
It’s important to work with a physical therapist or other healthcare professional when using hip thrust machines for rehabilitation purposes.
They can help design a safe and effective exercise program that targets the specific muscles and areas affected by the injury or condition. Additionally, they can provide guidance on proper form and technique to avoid further injury or strain.
In general, hip thrust machines can be a valuable tool for rehabilitation purposes, as they can help improve strength, stability, and range of motion in the lower body muscles.
When used in conjunction with other rehabilitation exercises and under the guidance of a healthcare professional, hip thrusts can be an effective way to support the recovery process and promote overall health and wellness.
Are there any hip thrust machine exercises suitable for home workouts?
There are several hip thrust exercises suitable for home workouts, even without a dedicated hip thrust machine. You can perform hip thrusts using minimal or no equipment, such as a bench, chair, or couch for elevation and bodyweight or resistance bands for added resistance.
Some variations include single-leg hip thrusts, which double the weight each glute lifts.
If you prefer a dedicated machine, consider options like the BootySprout, which is designed for small home gyms and allows you to perform weighted hip thrusts.
Another option is a hip thrust machine with resistance bands, which provides up to 150 lbs of resistance.
Hip thrust machines are an effective way to build strong, shapely glutes.
They offer a wide range of motion and can be used with various types of weights, making them customizable to meet individual fitness goals.
These exercises engage multiple muscles at once, including the gluteus, hamstrings, and hip extensors, promoting core stability and lower body power.
Hip thrust machines can be used by beginners, athletes, and those seeking rehabilitation. They can also help improve posture and alleviate lower back pain.
These machines come in different types and sizes, from affordable options for home gyms to commercial-grade machines.
To use them, adjust them to your height and comfort level, load them with weight, get into position, perform the hip thrust, and repeat for 8-12 reps for 2-3 sets per workout.
Overall, incorporating hip thrust machines into your workout routine can have a positive impact on your overall strength and health.