Hip Thrust Machine

Arguably the king of glute-building exercises, the hip thrust is well-known for developing a strong lower body. Invented by strength coach Bret Contreras in 2016, this exercise is a game-changer for activating the largest muscle in our body. 

While effective, conventional barbell hip thrusts have one caveat — the set-up is time-consuming. Enter the hip thrust machine, a piece of gym equipment that bridges the gap between effectiveness and timeliness. 

Read on to learn more about how to use the hip thrust machine to build and sculpt your glutes!

How To Do

  1. Load the weight plates onto the machine, ensuring the weight is equal on both sides.
  2. Position yourself on the machine with your back flat against the pad.
  3. Strap yourself into the machine and place your feet shoulder-width apart on the platform. Your knees should be bent at a 90-degree angle, and your chin should be slightly tucked.
  4. Push through your heels to lift your hips upwards until they are parallel to the floor. They should be in line with your shoulders and knees. Squeeze your glutes at the top of the movement.
  5. Slowly lower your hips back down to the starting position and repeat.

Tips From Expert

  • Before hip thrusting, warm up your glutes with some pre-activation exercises. Bodyweight glute bridges or hip abduction exercises are a great way to wake up sleepy glutes. This will prepare the muscles for optimal performance.
  • To increase glute activation, widen your stance and position your toes slightly outward. This helps keep the hips externally rotated, which engages the glutes. 
  • For an additional burn, place a resistance band above your knees. The band also helps cue external rotation and increases the time under tension for the glutes.

Optimal Sets and Reps

For optimal results, different training styles will warrant a specific set and rep range. This is known as the repetition continuum. The graph below will help you determine what best aligns with your personal fitness goal.

Training Type Sets Reps
Strength Training 5 5
Hypertrophy 3–4 8–12
Endurance Training 3–4 15+
Power Training 3–5 3–5
Optimal Sets & Reps of Hip Thrust Machine

How to Put in Your Workout Split

  • Strength And Power Training — As a compound movement, program this exercise towards the beginning of your workout to ensure you are not too fatigued. Focus on heavier weights with a lower rep range. Choose a weight close to the maximum you can lift for a single repetition for optimum strength and power gains. This is known as your one rep max.
  • Hypertrophy — Similar to strength/power training, program this exercise towards the beginning of your workouts. For optimal hypertrophic benefits, complete with a moderate rep range and focus on progressive overload.
  • Endurance Training — For optimal muscular endurance, focus on lifting lower amounts of weight and higher rep ranges. Once you have surpassed 15 reps, you should feel an intense glute burn. During endurance training, it is less imperative to program this exercise towards the beginning of your workout.

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Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gluteus 

The gluteus is the primary muscle group worked during the hip thrust machine. Located in the buttocks region, it is the largest muscle group in the human body. Its main job is to bring your leg back and out to the side.

The glutes are maximally activated when the hips are extended (in line with the body) and the knees bent. During a hip thrust, this occurs at the top of the movement. The horizontal loading pattern of the hip thrust allows you to lift heavier loads under high amounts of tension in a more stable environment.

Equipment

Hip Thrust Machine

This is a great machine to isolate your glute muscles. Ensure you keep the belt firmly secured and squeeze your glutes.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Squat

Bodyweight Squat

Donkey Kick

Cobra Stretch

Lying Glute Stretch

Bodyweight Single-leg Deadlift

Bridge Kick

Glute Bridge March

Who Should Do?

Gym-Goers Looking For Stronger Glute Muscles

The hip thrust machine is a must for those looking to build stronger, more defined glute muscles.

Hip thrusts activate the glute muscles at higher rates than other fundamental compound movements, such as squats and deadlifts. Research shows hip thrusts to be extremely effective at achieving glute hypertrophy at all fitness levels.

The set-up involved in a traditional hip thrust is fairly comprehensive. Therefore, beginners may benefit from starting with the hip thrust machine.

Athletes

Strong glutes are imperative for optimal athletic performance. They help us generate more power, speed, agility, and range of motion.

Research indicates that hip thrusts can increase sprint performance in athletes. Those competing in sports such as track and field, soccer, and basketball would benefit from performing the hip thrust machine.

Bodybuilders Seeking Glute Isolation

The level of glute activation achieved in a hip thrust is far greater than any of the secondary muscles worked. Individuals who are looking to develop the glutes without maximum quadricep/hamstring activation would benefit from the hip thrust machine.

Many women who are focused on glute isolation may also be looking up how to get wider hips. While our waist-to-hip ratio is determined by genetics, developed glutes can aid in the appearance of a more feminine physique.

After the hip thrust machine, follow up with gluteus medius exercises for a concentrated burn in the smaller glute muscles.

Who Should Not Do?

Gym-Goers Seeking Quadricep Or Hamstring Isolation

As discussed above, the hip thrust machine is a potent glute builder with less potential for quadricep/hamstring hypertrophy. If this is your main goal, focus on exercises such as leg presses, leg extensions, leg curls, deadlifts, and squats. These exercises will still engage the glutes in a manner that prevents muscle imbalances.

Individuals With Injuries

It is best to avoid the hip thrust machine if you are suffering from an acute muscle strain or tear. This exercise places demands on multiple muscle groups and may exacerbate pain. It may also increase reinjury risk in the presence of an existing injury. For most people suffering from injuries, rest is ideal.

In the presence of an injury, It is best to seek professional guidance to determine proper exercise selection.

Benefits Of The Hip Thrust Machine

Improves Hip Mobility

Many people suffer from poor hip mobility due to sedentary jobs or lifestyles. With prolonged sitting, the hips can become flexed and tight. This can increase the risk of injuries and limit the ability to perform hip extension. Exercises like the hip thrust machine increase the range of motion of the hips, aiding in overall mobility and function.

The hip thrust machine is far less intimidating than a traditional barbell hip thrust. It is an excellent starting point for previously sedentary individuals looking to improve their hip mobility.

Improves Posture 

The glutes play a pivotal role in maintaining posture and stability. Weak or dysfunctional glute muscles can cause the body’s trunk to lean forward. Adding the hip thrust machine to your workout helps build strong glutes, which helps keep the body upright.

Many people live with an anterior pelvic tilt. This occurs when the pelvis rotates forward, causing the lumbar spine to arch. This pushes the glutes away from the body in an unnatural position. Research shows that exercises that activate the glutes may help correct this postural defect.

Prevents Injuries

Strong glutes serve as a protective measure against a variety of injuries. They help maintain proper alignment of lower extremities, support the back, and prevent other muscle groups from overcompensating. The hip thrust machine is an excellent way to target your glutes and reduce injury risk.

Frequently Asked Questions

What is a hip thrust machine good for?​​

A hip thrust machine is good for developing glute strength, hypertrophy, and power. For maximum benefits, select a set and rep range that best aligns with your personal fitness goal.

Does the hip thrust machine grow glutes?

Yes! Hypertrophy is best achieved when muscles are subject to a wide range of motion that includes both stretching and contracting phases. This occurs during glute exercises such as the hip thrust machine.

Are hip thrusts better than squats?

Hip thrusts are not necessarily better than squats, but research shows they are more effective at targeting the glute muscles. If glute development is your primary goal, hip thrusts are a more productive exercise to select.

Do hip thrusts build big legs?

While the muscles of the legs are also activated during a hip thrust, the main hypertrophic benefits can be seen in the glutes.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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