Hip Thrust Machine: Glute Workout Guide and Video
Walking into a gym for the first time can feel like entering another world. There are countless machines to choose from, with many looking more like science fiction contraptions than exercise equipment.
If that’s how you feel when you walk into a gym, fear not — these machines are worth checking out on your trip to the gym. 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 sitting position.
In this guide to using the hip thrust machine, we have all the guidance you need.
The Basics: What is a Hip Thrust?
Also called a hip thrust, the hip thrust is an amazing 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 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. 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 “butt”—the gluteus minimus, gluteus medius, and gluteus maximus—play a critical role in your body’s stability and mobility. Hip thrusts can improve your overall mobility whole lower body, especially the hips.
- Improve athletic performance – If you do any activity or sport that emphasizes the lower body, you need to familiarize yourself with the hip thrust machine. Whether you’re playing soccer, running hurdles, or hiking, hip thrusts will make every step easier.
Our step-by-step guide to learning 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 at the gym for the first time, it is vital that you understand how it works. So walk around the hip thrust machine and get a feel for the different parts.
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 are satisfied with the weight on the bar, sit down. Rest your upper back on the bench pad, place your feet on the platform and secure the padded bar at 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 Home Position
With control, lower your hips and let the weight return.
Repeat this movement up and down 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 won’t have any problems:
- Prioritize your comfort – If you feel better in the seat, you will perform better and reduce the chance 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 manageable load – As always, we recommend working with a 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 moving to a heavier load.
- Wipe the machine after use – It is proper gym etiquette to disinfect any high-touch areas when you are done with a 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
Accuracy is important in training. The slightest modification in placement or approach can change the way an exercise works your muscles. In a worst-case scenario, poor form can lead to injuries.
So, watch out for—and fix—these mistakes in your hip thrusts:
- Hyperextension of the hips – When your legs are parallel to your chest, you’ve gone far enough. If your back is arched, you may be opening yourself up to unnecessary strain.
- Leaning on the lower back – Do you feel tension in your lower back after using the machine? You may be overusing your back. This exercise is meant to isolate the glutes and surrounding muscles, so try to lift with your hips, not your back.
- It moves very fast – With hip thrusts—as in most workouts—the low (eccentric) part is just as valuable as the high (concentric) part. Always raise and lower the weight with control, taking five or more seconds to complete each 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 to a Chuze Fitness facility, you don’t have to wonder what each machine does – our friendly staff will be happy to show you the ropes. Whether you’re a first-time gym goer or a veteran, we welcome you with open arms.
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Sources:
MasterClass. 13 Butt Exercises: Benefits of Working Your Butt.
It fits very well. How to do a hip thrust: Proper form, variations, and common mistakes.
Reviewed by:
Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.
