Hip Thrust Machine: Glutes Training Guide and Video
Walking into a gym for the first time can feel like stepping into another world. There are countless machines to choose from, and many of them look more like sci-fi machines than fitness equipment.
If you feel this way when you enter the gym, there’s no need to be scared. It’s worth knowing about these machines in your fitness journey. The hip thrust machine in particular is a great piece of equipment. This machine allows you to train your glutes, core, and more from a comfortable sitting position.
This hip thrust machine how-to guide includes all the guidance you need.
The Basics: What is a hip thrust?
Hip thrusts, also known as hip thrusters, are an incredible exercise for the glutes. But that’s not all. Hip thrusts also work your hamstrings and core.
You can also perform hip thrusts without a machine (with or without weights), but it’s more comfortable with professional equipment. It also gives you more control over the weight you can lift.
Benefits: Why we recommend using a hip thrust machine
If your gym has a hip thrust machine, we recommend incorporating hip thrusts into your circuit. That’s because this relatively simple exercise is incredibly versatile. It helps you:
- Train lower body muscles – Hip thrusts focus on the glutes and hamstrings, so you’ll feel stronger in your lower body after just a few sessions. Even better, strong glutes help support your back, leading to reduced back pain and improved posture.
- Improved mobility – The three different muscles that make up the “glutes” – gluteus minimus, gluteus medius, and gluteus maximus – play an important role in the stability and mobility of your body. Hip thrusts improve full-body mobility. whole Lower body, especially the waist.
- improve athletic performance – If you do any activity or sport that emphasizes your lower body, you should know more about hip thrust machines. Whether you’re playing soccer, running hurdles, or hiking, hip thrusts make every step easier.
A step-by-step guide to mastering the hip thrust machine
Now that you understand the value of hip thrusts, let’s take a look at how to use a hip thrust machine.
Step 1: Get familiar with the machine
For safety reasons, when you first approach a machine in your gym, it’s important to understand how it works. Walk around the hip thrust machine to 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 additional weights are usually stored behind the seat.
Depending on your fitness and experience, you can add or remove plates until you reach your desired weight.
Step 3: Get into position
Once you are satisfied with the weight on the bar, sit down. Lean your upper back against the bench pad, place your feet on the platform, and secure the padded bar across your lower back.
Most people place their hands on their hip pads, but you can also cross your arms over your chest.
Step 4: Lift your pelvis into the air
Press your heels firmly into the foot platform and move your pelvis toward the ceiling, fully extending your lower back. Once you reach the top of the movement, pause for a moment to engage your glutes.
Step 5: Return to starting position
Lower your hips in a controlled manner and bring the weight back down.
Repeat this up-and-down motion 5 to 10 times per set, taking breaks between sets as needed.
Hip thrust machine best practices
Using a hip thrust machine for the first time can be intimidating. However, if you follow these tips, you should be fine.
- Comfort comes first – The more comfortable the seat, the better the performance. and Reduces the chance of injury. With that in mind, don’t be afraid to adjust the machine to your own preferences. Change the angle of your bench, the height of your hip bar, or whatever else you need to be comfortable.
- Start with a manageable load – As always, we recommend working with light resistance the first few times you use the machine. By setting a manageable weight load, you can focus on developing proper form before moving on to heavier loads.
- Wipe the machine after use – It is good gym etiquette to disinfect high-touch areas after using machines. Gyms should be stocked with wipes and spray bottles for easy cleaning. A little TLC will keep your machine in tip-top condition and provide a better experience for other gym-goers.
Common mistakes to avoid
Accuracy is key in training. A small change in position or approach can change how your muscles work during the exercise. At worst, poor form can lead to injury.
Therefore, be aware of the following mistakes in hip thrusts and correct them.
- Excessive hip extension – You have progressed far enough when your feet are parallel to your chest. If your back is arched, you may be putting yourself under unnecessary tension.
- rely on your waist – Do you feel tightness in your lower back after using the machine? You may be overworking your back. This exercise is aimed at isolating the glutes and surrounding muscles, so be sure to use your hips to lift, not your back.
- moving too fast – In hip thrusts, as in most workouts, the lowering (eccentric) part is just as important as the lifting (concentric) part. Raise and lower the weight with constant control and take at least 5 seconds to complete each repetition.
Chuze Fitness: Home of Hip Thrust Machines and More
Now that you know how to use a hip thrust machine, you can exercise without fear. Every time you perform a hip thrust, 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 the ropes. Whether you’re new to the gym or a seasoned veteran, we welcome you with open arms.
Find the membership option that’s right for you and join today.
source:
Master class. 13 Glute Exercises: Benefits of Strengthening Your Glutes. https://www.masterclass.com/articles/glute-workouts
Very well 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, where she oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding, and all things wellness.
