Hip Thrust Machine Quick Tutorial

The Hip Thrust Machine is an efficient way to perform the Hip Thrust exercise without having to set up the bar (and bench to lean on).
Not all gyms have this machine, but if your gym does, this will surely be a popular one to use :)
1. Feet/knees are hip width apart for stabilisation and control
3. Engaged core and glutes
4. Lower slowly, hinging at the hips and pressing into heels
5. CORE ENGAGED
6. Elevate slowly, pressing heels firmly down and BIG engagement of glutes
Listen in for breathing cues and more. If you like this video, please leave a message and subscribe to my page for more exercise tips and workouts.
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[@bendodd2405]

I wish they made it so you didn't have to put the safety lock on at the top of the excercise...when your glutes are fried sometimes it can be hard to hold that position while trying to lock the handles in place

[@danielharnist2261]

Unfortunately the weights pull down (imagine that 😅) so there isn't much of an option.

[@Lilyroblox_you]

​@@danielharnist2261they could make it so the lock can be put on not at the very top? Would make it a lot easier TBF. Like with many bench press stations, there are a few different hooks at different levels for you to rerack the bar, which is literally a life saver at times😂

[@zoe._.1850]

I got stuck in it for that exact reason!!! I was like lemme go till failure… never ever again. I had to ask some poor guy walking past to unload the machine for me so I could muster up the strength to thrust myself to freedom😭😭😭 that was months ago too. I can not for the life of me bring myself to go on the machine again 😫

[@Rommy456]

⁠@@zoe._.1850I had the same problem with the seated calf raise machine. I couldnt get myself out of the bottom position and nearly broke my legs 😭

[@alostvocaloid]

Omg yes, when I try i hurt my lower back..

[@lukehutchins1124]

This so so helpful! Was sat on the machine with no idea how to work it! But you was quick and easy to watch and understand

[@kerenzumba3418]

Thanks Luke, happy to hear that my video helped. Keep training hard. Well done

[@PS-kv9vb]

Oooooooooh lol I sat at that machine in embarrassment trying to figure out how to take it off the safety thing😂 God bless you!!!

[@Sheeba1982]

Me too!!! 😂😂😂 So thankful for this video!!! Setting up the Smith machine and bench is a pain

[@kerenzumba3418]

Hope this helps xx Try again :) Let me know how you go

[@MarianaGarza-m1j]

Same here 😭

[@aija6440]

Me too! This video is a lifesaver fr

[@kevindavis3976]

And I thought it was just me. 😂😂

[@PhatChickTV]

Thank you for this tutorial. I finally got the courage to try using this machine today.

[@kerenzumba3418]

Awesome to hear - well done. How was it?

[@lunahug8767]

Same!! I’m about to try I feel so stressed out haha

[@Val-jn9cd]

I've been eyeing it for weeks but am scared too. I don't think I'll be able to put any weight on it to start.

[@kevinlong4657]

this gym has a hip thrust machine AND a reverse hyper? None of the gyms around me have either of these ;(

[@kerenzumba3418]

Yes it does :)

[@LightProgramming]

A lot of people get knee pain using this machine and thats because they are doing it like a leg extension machine instead do it like a leg curl machine, pulling your feet towards your body, this moves your hips forward when trusting up and activates the hamstrings and butt more.

[@dfls5069]

So what foot position should the feet be on this machine for more glutes activation?

[@lauranguyen9955]

Interesting tip!

[@ronbackal]

Thanks Keren! I didn't feel my glutes as with barbell, but maybe it's just technique

[@kerenzumba3418]

Definitely keep at it and with more intention and focus you will get there. Its certainly not for everyone. I had a couple clients who really dislike the feeling of the belt. So many other options they can do. Do what works best for you :)

[@madbov6106]

I maxed this machine out for anyone wondering it says the max is 360 pounds It's so much easier to do higher weights on this machine compared to a bar the most I reached before I realized there was a limit was 540 pounds, but that was for 1 rep I did 360 for 12 reps I would just recommend doing it with a bar if your somewhat muscular like me

[@LightProgramming]

Now do it while trusting your body forward not back, 100x harder.

[@strawberryyogurt0]

@@LightProgramming … What do you mean?I’m trying to picture what you’re saying, but how woukd you thrust your body forward?

[@LightProgramming]

@@strawberryyogurt0 Alot of people get knee pain using this machine and thats because they are doing it like a leg extension machine instead do it like a leg curl machine, pulling your feet towards your body, this moves your hips forward when trusting up and activates the hamstrings and butt more.

[@strawberryyogurt0]

@@LightProgramming Thanks. Now I see what you mean, it’s actually a technique cue that I heard from Erin Stern’s glute bridge video at around 1:49 mark linked here: (Erin Stern How To Do a Glute Bridge Correctly kzbin.info/www/bejne/pJPNe52JlpWWgdE ). Was looking at reintroducing the glute bridge or hip thrust back into my routine as well as barbell loaded back extension as deadlift accessories.

[@richbrake9910]

@@strawberryyogurt0 Yea, if you used 540 lbs, you're definitely cheating a bit, even if you can squat 540.

[@Jade2343]

I tried this today at the gym and I’m so short that I couldn’t reach the handles when trying to get off.

[@kerenzumba3418]

Super cute - maybe try doing the hip thrust with a bar on your hips?

[@Okhana01]

I've been doing this without releasing the dam bar how embarrassing 😅

[@Okhana01]

So I've essentially just been thrusting my hips up towards the ceiling without ever dropping my butt down... unless this is a different machine but I don't think it is 😅

[@kerenzumba3418]

That's cute! Dont worry about it - now you know and now it should feel totally different. Let me know :) We live and learn.

[@yardendo7678]

The strap is hurting me when I go down. Where do I need to place the strap?

[@kerenzumba3418]

I find it very uncomfortable too. Strap should be on/over your hip bone

[@IGleeker]

Came here looking for this answer. Figured out to give more space on the belt so that when I go down it doesn’t hurt.

[@mannyproduction8343]

Thank you!

[@kerenzumba3418]

You are welcome :)

[@richbrake9910]

The owner of the Gym I use is buying one of these hip thrust machines. I'm glad because it will free up the multi hip machine, which provides a better range of motion and works the Gluteus Maximus better than the hip thrust movement shown here.

[@kerenzumba3418]

Awesome :)

[@deadbydaylight6840]

does it make a difference whether you use this machine or do standard hip-thrusts with a bar and plates? i see many people doing the standard ones so i was wondering whether if they’re more effective :)

[@kerenzumba3418]

Great question: personal preference perhaps. I personally like using the bar and plates. I feel that I get more glute engagement and also use my core much more to balance the bar etc. I think that this machine is great for - absolute beginners - someone who is time poor and need to quickly load/offload plates

[@richbrake9910]

I doubt there is much difference, however, the machine is obviously much faster and safer to set up.

[@graciousgrace7509]

As someone who has done both, standard targets glutes better. It's just superior This is also alright

[@digitalm3ss]

every time i use this machine my lower back starts to hurt. any tips?

[@kerenzumba3418]

Are you engaging your core and glutes properly? Either get a GOOD PT to check your form, or else cease use and try something else instead.

[@richbrake9910]

This movement puts stress on your lower back, especially if you already have any type of back problem. Personally, I avoid hip thrusts, squats, deadlifts, and t bar rows, as these movements put the spine in more risk than most other movements, and I've had herniated discs from doing squats in the past. If it bothers your back, you could try going lighter and engaging your core/glutes more.

[@bara2c]

do i need to keep my glutes attached to the seat? or is it ok to have some space? no matter how much I tighten the belt, there is always some gap once I workout between glutes and back rest.

[@kerenzumba3418]

Hey, thanks for the comment. Do you mean a gap in your lower back? I'm not too sure I understand how your glutes don't touch the seat. Not really possible on this machine, is it? Do you want to send through a video of how it looks for you? Instagram: @keren.green.pt and I can possibly assess.

[@MrLadyGenevieve]

What do we do with our head and neck? I've seen conflicting advice. Chin tucked the whole time? Or only in hip extension?

[@kerenzumba3418]

I would suggest tucking chin in, which contracts core/abs more. If the padding extends beyond your neck, you could rest your head on it if you feel comfortable enough. BUT make sure to still squeeze the core.

[@sarahgomez6740]

Tucking your chin thru the entire rep is the way I learned. Also, you want to have a strong back to support your core. Just what I've been taught but believe me they work together.

[@richbrake9910]

I would tuck, but just tight enough to keep your head in place.

[@drissee4025]

💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻👍🏻👍🏻👍🏻

[@khadija9551]

Ur form is wrong ur suppose to tuck ur chin in to your chest not lay down

[@Arlyndonnelly]

Hey! Thanks for this. Some people are showing the tutorial like you where you look at the ceiling and some are saying to keep your eyes and chin tucked straight ahead like a barbell hip thrust. I find myself doing what you have done just because of the tilt of the seat… what has been your experience?

[@kerenzumba3418]

I always think there needs to be some exceptions. Not everything suits everyone. We all have different bodies. There are usually 'more safe' ways to perform exercises and also ways that will create more 'tension' or engagement of the muscle. So as long as you're feeling safe, comfortable and engaged, then I think you're on the right track.

[@Arlyndonnelly]

@@kerenzumba3418 I agree! thanks so much for this response!! I appreciate it! ❤️❤️❤️

[@kerenzumba3418]

Most welcome, all the best @@Arlyndonnelly

[@mlapense]

What machine is this?!

[@MrKastaway66]

What kind of rep range?

[@kerenzumba3418]

Totally depends on your goals. Do you have a trainer you can consult with about your overall goals and training regime? Happy to get into deeper info with you, shoot me a msg at [e-mail] if you wish

[@adn9122]

12

[@ela5864]

how do i stop being too embarrassed to start using it

[@kerenzumba3418]

@@ela5864 great question - can you go when the gym is empty? You could ask a trainer to show you how to use it. Then it’s just - practice 💪🏼☺️👍🏼

[@graciousgrace7509]

This hurts my back

[@kerenzumba3418]

Might not be right for you then. Perhaps ask a trainer to show you how you can adjust your body to make it feel right and to perform safely. It is possible that you are not engaging your core or glutes properly???? Hope this comment helps.

[@SalsaCaballero]

You might be hyperextending your back. Regardless, if you do the movement right, some machines won't work for specific individuals. If you're hyperextending your back, that could be fixed. Ask a gym associate for some pointers. Don't feel discouraged if the machine doesn't work for you. Hip thrust, leg press, leg extension, adductor machines tend to give people the most issues regardless of form. The good thing is you really don't need them. There are better options.

[@megankidd5200]

It hurt my back at first. But I got used to keeping my lower back pressed against the backrest and tucking in my chin. It helps.

[@kerenzumba3418]

@@megankidd5200 Well done, also helps to tuck pelvis

[@bykensie]

Lol don’t move your head like that. Bad posture