How To Do A Hip Thrust Machine – Benefits, Proper Form, And Tips

  • By: gymtrix
  • Date: June 10, 2023
  • Time to read: 6 min.
How To Do A Hip Thrust Machine

The Hip Thrust Machine is a great way to build strength in your glutes. It requires you to sit on a seat and push your hips up against weights. It works your glutes, but also your hamstrings, quadriceps, hip flexors, and lower back muscles. It provides maximal resistance – perfect for anyone looking to increase gluteal muscle mass.

When using it, make sure to keep your upper back flat against the seat and not arch your lower back. Also, don’t go too fast, or lock out your knees at the top of each rep. Start with lighter weights until you’re comfortable with the form.

If you want to grow your glutes, make sure to include this exercise in your training routine!

Muscles Worked during Hip Thrust Machine Exercise

The Hip Thrust Machine is a great exercise for your glutes and lower back. It works on the posterior chain muscles to help strengthen your glutes, hamstrings, quadriceps, and calves. This leads to better posture, balance, and athletic performance.

Muscles used during the Hip Thrust:

  • Gluteus Maximus
  • Hamstrings
  • Quadriceps
  • Calves
  • Erector Spinae

Be sure to use a pad or foam roller when using the barbell. Don’t overdo it with too much weight. Inhale and exhale while contracting the glutes to maximize muscle activation.

Remember to keep your core tight, maintain a neutral spine, and increase weight slowly. According to research by Bret Contreras in 2015, barbell hip thrusts with weights over 80% of your one-rep max have higher glute activation than traditional exercises like squats or deadlifts.

Benefits of Hip Thrust Machine Exercise

Are you curious about the advantages of the Hip Thrust Machine Exercise? Well then, you’ve come to the right place! This exercise has lots of amazing benefits that are hard to ignore.

  • For example, it helps build gluteal muscles, improves stability and posture, prevents injuries, and enhances athletic performance.
  • It also strengthens the lower body, leading to better posture and a lower risk of injuries to the hips and knees. Plus, it increases athleticism due to its support of movements such as jumping or climbing.
  • Not to mention, it’s even more effective at muscle activation than other exercises like squats or lunges. Additionally, it provides extra support for your core during the movement, while helping to protect bone structures in your legs.
  • A research study at Auckland University of Technology, New Zealand, revealed that hip thrusts activate the gluteus maximus more than other exercises like squats and lunges.

How To Do A Hip Thrust Machine

The hip thrust machine is a piece of gym equipment specifically designed to target the glutes, hamstrings, and lower back muscles. It offers a more stable and convenient way to perform hip thrusts compared to using a barbell and bench. To use a hip thrust machine correctly, follow these steps:

  1. Adjust the machine: Before starting, adjust the hip thrust machine according to your height and comfort level. Set the back pad to support your shoulder blades, and ensure that the footplate is at an appropriate distance from the seat so that your knees will be bent at a 90-degree angle when seated.
  2. Position yourself: Sit on the hip thrust machine with your back resting against the back pad and your feet flat on the footplate, hip-width apart. Make sure your knees are aligned with your ankles.
  3. Choose the resistance: Select the desired weight or resistance level on the machine. Start with a lighter weight if you are new to the exercise, and gradually increase the resistance as you become more comfortable with the movement.
  4. Grip the handles: Hold the handles on either side of the machine to stabilize your upper body during the exercise.
  5. Brace your core: Take a deep breath and engage your core muscles by bracing your abs as if preparing for a punch.
  6. Perform the hip thrust: Press through your heels and squeeze your glutes to lift your hips upward while keeping your upper back in contact with the back pad. Keep your chin tucked and eyes looking forward to maintain a neutral spine throughout the movement. Raise your hips until they are in line with your knees and shoulders, forming a straight line from your shoulders to your knees. Hold this position for a brief moment, focusing on squeezing your glutes at the top of the movement.
  7. Lower your hips: Slowly lower your hips back down to the starting position in a controlled manner, releasing the tension in your glutes before starting the next repetition.
  8. Repeat: Perform the desired number of repetitions and sets, maintaining proper form throughout the exercise.

Proper Form for Hip Thrust Machine Exercise

To do the Hip Thrust Machine exercise correctly, you must use the right technique. This will help target the correct muscles and avoid injuries. Here is a 3-Step Guide:

  1. Sit back on the pad with your upper back against it. Place your feet on the footplate and your hands on your lap.
  2. Push through your feet to extend your hips until they are fully and comfortably extended. Make sure to keep your glutes squeezed tight.
  3. Reverse the movement slowly until back to the starting position. Don’t let the weights touch down.

Be careful not to arch or round your lower back. Focus on squeezing your glutes throughout the rep range.

Using bands or weights can increase intensity and add variety. This helps achieve results and prevents bad form.

Do this exercise with control. Pay attention to hip abduction during all parts of the exercise. This will help activate and strengthen your glutes when part of a good program.

Tips for Correct Execution of Hip Thrust Machine Exercise

Do the Hip Thrust Machine Exercise right and target the right muscles for maximum benefit. Here’s how:

  1. Sit at the machine and adjust the pads to fit your body.
  2. Brace your core and engage your glutes. When exhaling, lift the weight with your hips.
  3. Keep a neutral spine. Don’t arch or round your lower back.
  4. As you lower the weight, inhale and let your glutes stretch.
  5. Start with low weights and increase as you get comfortable.
  6. Go slow and controlled throughout.

Don’t rely on momentum or overload with weights. This can cause injury. Listen to your body.

People mess up when positioning their feet. No twisting in knees or feet. Point them straight ahead.

My friend tried Hip Thrusts but didn’t use proper form. She strained her lower back and glutes. After taking a break and getting help from a coach, she mastered it without any more injuries.

Hip Thrust Machine Exercise Variations

Hip Thrust Exercise Variations can spruce up your routine! This exercise focuses on glutes, plus other muscles in the hips, legs, and core.

Here are a few variations to try:

  • Barbell hip thrust
  • Banded hip thrust
  • Single-leg hip thrust
  • Weighted bridge

These exercises target different muscles and offer varying levels of intensity. Experiment with different grips and bodyweight placements to add resistance. This’ll challenge you and increase stability while also providing new stimuli for maximum benefits.

For example: A gym fan was stuck with low-intensity workouts due to COVID-19. She tried Hip Thrust Variations with only basic equipment. Within weeks, she noticed amazing results!


We have discussed every aspect of the hip thrust machine – from the muscles used to different variations.

It’s clear that this exercise strengthens glutes, hamstrings and lower back muscles.

So, adding a hip thrust machine to your routine will help you reach your fitness goals.

Form is important in every exercise. Keep the proper form to avoid injury and maximize results.

Beginners should start with lighter weights and increase as they get comfortable.

The hip thrust machine has been around for a long-time but gained popularity recently.

It builds glutes more effectively than traditional compound exercises.

Keep these points in mind for the best workout and desired results.

How To Do A Hip Thrust

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