Honestly? I didn’t get the hype at first.
That weird-looking thing in the corner of the gym — the hip thrust machine. Looked bulky. Kinda awkward. I avoided it for weeks.
But then I gave it a shot.
Boom. Glutes on fire. In the best way possible.
No barbell setup. No pads slipping. Just sit down, adjust the weight, push. Done.
If your gym has one of these hip thrusts machines, it’s probably always in use. And for good reason.
So let’s break it down.
What it is. Why it matters. How to use it. And whether it’s worth adding to your glute day lineup.
Let’s keep it real.
A hip thrust machine is exactly what it sounds like — a machine that helps you thrust. With your hips. For glutes.
You sit down. Strap yourself in. Push your hips up.
That’s it. No barbell. No balancing act. Just glute focus.
💥 So… Why Use It?
👉Glute gains. Like, real ones.
You’re targeting your butt — directly. Way more than with squats or lunges.
👉Stability.
The back support? Game changer. You stay locked in. No sliding around. No bar smashing into your bones.
👉Less risk.
No awkward setup. No barbell stress. Especially good if you’ve got lower back issues or just don’t like messing with free weights.
👉Explosive power.
Great if you run, jump, or lift. Strong hips = strong base. This helps with that.
🎯 Muscles It Hits
Main one?
Gluteus Maximus. The big booty muscle. That’s the target.
Also hits:
But again — it’s glutes first.
If your back’s doing all the work? Something’s off. Adjust your form.
Not all hip thrust machines are built the same.
Some machines offer a smoother experience, others deliver a more intense workout, while some are just easier to use.
Here are the ones I’ve used — and how to actually use them right:
You stand, lean into a pad, and push your hips forward, not up.
Weird at first, but surprisingly smooth.
✔️ Easy on the lower back. Great for fast sets or anyone with limited mobility.
🔹 Plate-Loaded Hip Thrust Machine
You sit down, strap in, and load your own weight plates.
Feels close to barbell hip thrusts, but way more stable.
✔️ Great for heavy lifts — just a bit more work to set up.
🔹 Selectorized Hip Thrust Machine
You sit, pick a weight with a pin, and thrust up using the built-in pad.
Super beginner-friendly. No plates. No fuss.
✔️ Not the best for max strength, but awesome for quick workouts.
Using a hip thrust exercise machine looks more complicated than it is.
Trust me — once you’ve done it once, you’ll get it.
The goal’s simple: push through your glutes.
Not your back. Not momentum. Just controlled squeeze.
Here’s how I do it every time:
Step 1: Adjust the Machine
First thing — get the setup right.
Don’t skip this. Bad setup = bad reps.
Step 2: Sit Down and Get in Place
If there’s a strap, buckle it. It helps keep you from sliding.
Step 3: Drive Through the Hips
Here’s the fun part:
Hold it for a second. That’s where the magic happens.
Step 4: Lower With Control
⚠️ Quick Mistakes to Avoid
Just a few to watch out for:
I like doing 10–15 reps per set.
By rep 12, your glutes should be talking to you.
If you feel it more in your back than your butt?
Pause. Reset. Something’s off.
Let’s be real — both work.
Machine hip thrusts are easier to set up and guide your movement.
Barbell hip thrusts are free weight — more control, more freedom, more core demand.
Depends on what you’re after.
Here’s a quick breakdown:
| Feature | Hip Thrust Machine | Barbell Hip Thrust |
|---|---|---|
| Type | Machine-based, guided path | Free weight, full body control |
| Setup | Super fast — sit and go | Takes time — plates, pad, positioning |
| Stability | Locked in — great for form | Wobbly if setup is off |
| Weight Range | Limited by machine max | Unlimited — load as heavy as you can |
| Glute Activation | Strong — very targeted | Strong too, but needs better form |
| Best for | Beginners, quick sets, low back support | Experienced lifters, full control |
So which one should you use?
Honestly — try both.
I like the hip thrust machine when I’m short on time.
But on heavy days? I still go for the barbell.
Different tools, same goal: better glutes.
Let’s be honest — sometimes the hip thrust machine is just never free.
Maybe you’re working out at home, on the go, or simply looking to change things up.
Good news? You’ve got options.
Here are a few that still hit the glutes hard — no fancy setup needed.
🔹 Glute Bridge
The classic.
You lie on the floor, knees bent, feet flat. Push your hips up. Squeeze. Done.
Great for beginners. And honestly? Still burns.
🔹 Single-Leg Hip Thrust
The concept is similar, but this time you work one leg at a time.
Push through one foot while keeping the other leg elevated. It’s definitely a bigger challenge than it seems.
Helps fix left-right imbalances. And yeah, your butt will be sore.
🔹 Kettlebell Swings
Not a thrust, but still very glute-driven.
You hinge at the hips and swing the bell using power — not arms.
Builds explosive hip drive. Great combo of strength and cardio.
You don’t need to train glutes every day.
But when you do, do it right — and the hip thrust machine makes that easier.
This is a realistic 7-day plan, but you don’t need to follow all 7.
| Day | Type | Focus | Movements |
|---|---|---|---|
| Day 1 | Training Day | Strength (Main Session) | - Hip Thrust Machine – 4×12 - Glute Bridge – 3×15 |
| Day 2 | Optional / Light Day | Control + Recovery | - Light Hip Thrust Machine – 2×15 (slow tempo) - Bodyweight Bridge – 2×20 |
| Day 3 | Training Day | Single-Leg Focus | - Single-Leg Hip Thrust – 3×10 - Glute Bridge – 2×15 |
| Day 4 | Rest | Full Recovery | - Optional walk or stretching |
| Day 5 | Training Day | Power / Heavy Load | - Hip Thrust Machine – 5×8 - Kettlebell Swings – 3×20 |
| Day 6 | Optional Repeat | Volume / Burnout | - Hip Thrust Machine – 3×15 - Glute Bridge – 3×20 |
| Day 7 | Rest | Full Rest | - Chill. Let your glutes grow. |
✅ Quick Notes:
So yeah — the hip thrust machine?
Honestly, it slaps.
It’s simple. It’s effective. And it makes glute day way less annoying to set up.
Whether you’re new to lifting or just tired of messing with barbells and pads, this machine gets the job done.
Try it. Adjust it. Keep your form clean.
Your glutes will thank you — in sweat, soreness, and progress pics.
And hey, don’t stress about being perfect.
Just show up. Thrust hard. Rest well.
Repeat.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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