hip thrust machine

Hip Thrust Machine: How It Helps To Build Glutes

The hip thrust machine is a glute-building exercise that is meant to boost your speed, strength, and power. It enables you to extend the hip by drawing the glutes behind your body. Your overall power, speed, and strength will not be as strong if your glutes are underdeveloped.

Despite the fact that you may build your legs with diverse exercises, your glutes are the source of power and you must perform hip thrusts in order to attain your ideal state. There are numerous ways to perform a hip thrust, ranging from using weights to machines to your own legs. Any of these routines will help you strengthen and improve power, speed, and strength in your glutes.

The four most common reasons to perform hip thrusts are as follows:

  • It will make your glutes larger and stronger.
  • Increasing your acceleration and sprint speed
  • It will boost your squat strength.
  • It will boost the efficiency of your body as a whole.

The Benefits Of The Hip Thrust

Easy To Scale

The hip thrust exercise is simple to modify for various fitness levels. The use of dumbbells and even your own body weight are all viable methods to gain from the hip thrust. They’re appropriate for both novice and advanced trainees, and they can be used in any fitness routine.

Generates More Power

The hip extensors are vital for activities such as walking, standing, and climbing stairs. However, these muscles also aid in the production of power for exceptional athletic performance. Standing exercises that target the hip region, such as weighted squats, lunges, and deadlifts, are popular among those who wish to develop muscle in their hips.

Great For Warming Up

Outside of warm-up and cool-down advantages, the hip thrust is an excellent way to warm up and relax. The hip thrust can be done with bodyweight at lower intensities to prepare the body for maximum hip extension. They may also be done at the end of a workout to really strengthen the glutes. 

Safer Squat Alternative

Barbell squats, on the other hand, are more effective for developing lower-body strength. Some people, however, may not be able to use a barbell on their upper back safely or comfortably. Those with shoulder, neck, or lower-back problems might find weighted barbell squats too difficult. The hip thruster (or one of its variants) allows you to work the glutes without putting too much strain on the upper body.

The Best Hip Thrust Machines

Weight Stack Machines

  • Insert the pin into the weight you wish to utilize.
  • If you want to focus on your quadriceps and glutes, lower the footrest.
  • Raise the footrest to work your hamstring and lumbar muscles.
  • Place the locking bar on top of your hips.
  • Move your shoulders against the seat.
  • Place your feet shoulder-width apart over the footrest.
  • Raise your hips off the seat until they contact the locking bar.
  • Exhale as you lower your hips until your upper legs and back form a right angle.
  • To complete your rep, push off with your hips.
  • Aim for 3–4 sets of 20–25 reps each.
  • Get out of the seat by raising the locking bar.

Free Weight Machines

  • Install the machine’s bars with plates.
  • Secure the strap or padded bar around your hips.
  • Ensure that you’re pressing into the back support with your back and shoulders.
  • Put your feet shoulder-width apart on the footrest.
  • Raise your hips to remove the weight from the safety.
  • Remove the safety to exercise your entire range of motion.
  • Put your hips at a 90-degree angle with your body.
  • End with your hips pushing the weight up while you complete a rep.
  • Try to complete 1–3 sets of 6–12 reps.
  • When you’re done working out, reset the locking bar.

Hip Thrust Exercises Without Using Machines

Band Hip Thrust

Another alternative to weights is the band hip thrust. You would set up in the same manner, but instead of wrapping the band around your hips, you’d wrap it around your hips and affix it to the floor. A light band can be used at first, but progress toward a thicker one that offers greater resistance.

Raise your hips and engage your core as soon as you’re in position. Squeeze your buttocks and then lower your hips back down. This exercise may be done 10 to 20 times for two sets if you like.

Single-Leg Hip Thrust

The single-leg hip thrust is a type of hip extension that targets each side of your body. It will allow you to focus on each side of your body to ensure that you are developing both sides equally.

You may follow the same procedure. You may do this exercise with or without weight. Bend one knee and raise your other leg on a flat surface. Raise it straight out and make sure your elbows are against the bench. Roll your back around the bench and thrust while keeping your elbows pressed against the bench.

Raise your hips until you feel the squeeze. They should be parallel to your body. Lower your hips and repeat for another rep. You can go through sets of repetitions and build up to the desired level of fitness, just as with the other exercises.

Barbell Hip Thrust

A barbell with Olympic weights is required. It weighs around 135 pounds and provides adequate space for entry. If you can’t utilize the Olympic discs, you’ll need to figure out what kind of plates will fit your barbell so that you can roll it in. If your plates are insufficient, you may need to request help from a partner in lifting the barbell and placing it in a position for you.

You will roll the bar over your hip crease. Even though you won’t use your hands to raise the barbell, you may keep your body straight by resting them on the bar. Maintain an upright posture and don’t utilize your shoulders to assist lift the barbell. You should solely rely on your hips.

After you’ve settled in, bend your knees and rest your feet flat on the floor in front of you. You may rotate your back around the bench while thrusting your hips upward to maintain the barbell on them. Take a deep breath through your nose and breathe out through your mouth as you press the barbell into place. You can lift and return to the ready position if you wish.

When you perform this exercise, sets of a specific number of reps are required. If needed, you may begin with 2 sets of 10 or fewer. As you strengthen, simply increase and add to your totals.

Dumbbell Hip Thrust

A barbell, on the other hand, might be intimidating to some people. You may in fact utilize a dumbbell instead of a barbell if you are not comfortable with one. You’ll follow the same procedure as before, making sure your knees are at 90 degrees. Take the dumbbell and select a weight that is heavier since your glutes are much more powerful than any other area of your body.

After you’ve positioned yourself, push your hips up until you can squeeze your glutes, then lower yourself. You may do as many repetitions as you like and build on it over time.

This version is ideal for those who want to start incorporating weights and are unfamiliar with the Olympic discs. It works equally as effectively, so you’ll be able to build your glutes’ strength.

To know more about The Best Machines To Build Your Glutes click here.

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