Standing hip thrust machine changed the way I train glutes.
Honestly, the regular setup? It always felt like a hassle—bench, barbell, weird angles. Half the time, I wasn’t even sure my glutes were doing anything.
Then I tried the standing version. No setup. No pressure on the hips. Just step in and push. Super clean. Glutes light up fast.
If you’re tired of the awkward setups and still not feeling your glutes, this might be exactly what you need. Let me break it down for you.
So here’s what the standing hip thrust machine actually is—it lets you train glutes without hitting the floor.
No bench. No barbell digging into my hips. I just step in, stand up, and thrust. That’s it. Simple, smooth, and honestly… kinda addicting once you feel it work.
At first, I have to admit, it struck me as a little weird. I had zero clue what was coming. But after the first few reps? It clicked. My glutes lit up right away. And the best part? No lower back strain. None.
What muscles do I feel working?
So yeah. If regular hip thrusts feel like a chore, or you’re tired of awkward setups—this thing might be exactly what you need.
First time using it? Don’t stress. It’s way easier than barbell thrusts.
Here’s how I do it—step by step.
🔹 Step 1: Set the pad
I adjust the pad so it rests right around my hips. Not too high. Not too low. Just where I can drive forward without feeling pinched.
🔹 Step 2: Pick your weight
Start light. Seriously. It feels different than barbell thrusts. I went too heavy once—bad idea. You want control, not momentum.
🔹 Step 3: Plant your feet
I place my feet shoulder-width, maybe a little wider. Toes slightly out. I make sure I feel balanced before moving anything.
🔹 Step 4: Thrust forward
Push your hips forward hard, like you’re trying to break through the pad. I squeeze my glutes at the top. Hold for a second. Then slowly return.
🔹 Step 5: Keep your core tight
I don’t let my lower back arch. I brace my abs just a bit—it helps keep everything locked in.
Couple tips that helped me:
✔️ Go slow. Fast reps don’t hit the glutes the same way.
✔️ Focus on the top squeeze. That’s where the magic happens.
✔️ Don’t lean back or use your spine to push. You’ll feel it—but not in a good way.
Once I got the hang of the machine, I couldn’t help comparing it to the barbell version I used to do.
You know how it is—you try something new, and suddenly the old way feels… complicated. And honestly? That’s exactly what happened.
So I started paying attention to how both versions felt, and the difference is bigger than I expected.
Here’s a quick breakdown of what stood out for me:
| Feature | Standing Hip Thrust Machine | Traditional Hip Thrusts |
|---|---|---|
| Setup | Step in, adjust, go. | Bench, barbell, plates... it’s a setup. |
| Comfort | No hip pain. No weird pressure. | Barbell digs into hips—super annoying. |
| Glute Feel | Glutes fire fast. No delay. | Sometimes takes reps to feel anything. |
| Stability | Locked in. I focus on squeezing. | Gotta balance everything. |
Bottom line?
The standing version just feels cleaner. More direct. Less fuss. I don’t waste energy setting things up or fixing my position every rep—I just focus on the squeeze.
But it’s not magic. You still have to do it right.
And yeah… I definitely made a few dumb mistakes when I started.
Yeah… I made mistakes at the start. Thought it was foolproof. It wasn’t.
Here are the biggest ones—and what actually helped me fix them.
🔹 Too Heavy, Too Fast
I went in thinking I could load up like a barbell.
Result? No glute feel. Just bad form.
👉 Start light. Focus on control. The burn comes faster than you think.
🔸 No Squeeze at the Top
I used to just thrust and drop. No pause.
👉 Now I hold for a second at the top. That squeeze? Everything.
🔹 Using Momentum
I started rocking. Looked strong—wasn’t.
👉 Slow down. Especially on the way back. Glutes love slow reps.
🔸 Foot Position All Wrong
Feet too far? I felt it in my quads. Too close? Lower back.
👉 I keep my feet under my knees. Adjust until the push feels clean.
Looking back…
I stopped chasing weight. I started chasing the squeeze.
One clean set > three sloppy ones. Every time.
No machine? No problem.
I’ve got a few go-to moves that still do the job—and yeah, they hit just as hard.
🔹 Barbell Hip Thrusts
How to do it:
I sit on the floor with my back against a bench, roll a barbell over my legs until it rests on my hips. Feet flat on the floor, knees bent. I push my hips up until my thighs are parallel to the floor, then slowly lower back down.
Benefits:
Small move, big burn. Great for shaping glutes.
🔸 Cable Kickbacks
How to do it:
I hook an ankle strap to the cable machine, stand tall, and kick my leg straight back, keeping the movement slow and controlled.
Benefits:
Small move, big burn. Great for shaping glutes.
🔹 Glute Bridge with Resistance Bands
How to do it:
I lie on my back with knees bent and feet flat on the floor. I place a resistance band just above my knees. Then, I lift my hips up, squeeze at the top, and slowly lower back down.
Benefits:
Easy to do anywhere. The band makes it way spicier.
🔸 Bulgarian Split Squats
How to do it:
I place one foot behind me on a bench, then lower into a lunge, keeping my front knee behind my toes. Push back up using my glutes.
Benefits:
Works glutes and legs. Burns deep. Balance gets better over time.
All in all, I love the standing hip thrust machine. It makes glute training so much easier—no awkward setups, no barbell digging into your hips. Just step in, push, and feel it working. Simple.
But even if you don’t have the machine, I’ve got you covered. Barbell hip thrusts, cable kickbacks, and glute bridges all get the job done. Just focus on the glutes, and you’ll feel the burn.
At the end of the day, it’s all about consistency. Whether you have the machine or not, just keep working those glutes, and you’ll see the results.
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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