Hip Thrust Machine

The hip thrust: One of the most effective exercises for a strong butt

The hip thrust has become one of the most popular exercises in the fitness world for strengthening the glutes and hips . This initially unknown exercise has gained popularity in recent years as it has proven extremely effective. Hip thrusts are widely used by both amateurs and professionals. Below, we'll explain what the exercise actually is, how to perform it correctly, and what training variations are available.

What is a hip thrust?

The hip thrust is one of the most effective exercises for strengthening the glutes . It's typically performed with a barbell, dumbbells, or a resistance band while resting your upper back on a bench or cushion. This movement primarily activates the gluteus maximus—the largest muscle in the buttocks—and provides optimal muscle engagement that's often not achieved to the same extent with squats or lunges.

Why should you incorporate hip thrusts into your training?

I. Maximum activation of the gluteal muscles: Studies show that hip thrusts result in significantly greater muscle activation in the gluteus maximus than many other leg and glute exercises. This exercise isolates the gluteus maximus muscle and allows for targeted strengthening, which is especially important for athletes and fitness enthusiasts.

II. Increased strength and explosiveness: Regular hip thrust training improves your hip extension strength , which has a positive effect on other exercises such as squats, deadlifts, and jump training. Sports such as sprinting, soccer, and weightlifting particularly benefit from strong hip muscles.

III. Injury prevention and improved posture: Weak gluteal muscles can lead to back pain, knee problems, and poor posture. Hip thrusts stabilize the hips and lower back , reducing the risk of injury and promoting good posture.

IV. Effective muscle building and body shaping: If you're aiming for a firm and toned buttock, you should incorporate hip thrusts into your workout. By progressively overloading—that is, gradually increasing the resistance—you can optimally challenge and shape your muscles.

How do you perform a hip thrust correctly?

To perform a hip thrust correctly, there are a few small steps to follow:

1. Take the starting position: Place your upper back on a stable bench or cushion, feet shoulder-width apart on the floor, knees bent at about 90°.

2. Place the weight: Place a barbell , dumbbell , or resistance band on your hips. A weight pad or towel is recommended for cushioning.

3. Push your hips up: Tighten your glutes and abdominal muscles and push your hips up in a controlled manner until your body forms a straight line from your knees to your shoulders.

4. Hold the final position: Hold the tension in the top position for 1-2 seconds and tense your buttocks as much as possible.

5. Slow return: Lower your hips in a controlled manner without touching the floor and repeat the movement

Variations of the hip thrust

There are numerous variations of the hip thrust that can make your workout even more effective and varied. Depending on your training level and goals, you can target different muscle areas in your glutes and vary the intensity. Below, we present some effective hip thrust variations that you can incorporate into your workout to optimally challenge your glutes and achieve the best possible training results:

1. Single-Leg Hip Thrusts : The single-leg variation of the hip thrust, also known as the single-leg glute bridge , focuses on a single leg and places a particularly intense strain on the glutes. The asymmetrical loading not only increases muscle strength but also improves hip stability and balance. This variation is ideal for correcting muscular imbalances between the legs and ensures symmetrical strength development. Due to its effectiveness, it is one of the most popular alternatives to the classic hip thrust.

2. Sumo Hip Thrusts : In this variation, the feet are positioned further apart, similar to a sumo squat. The wider foot position targets the glutes from a different angle, specifically targeting the gluteus maximus. This variation is ideal for adding variety to your workout and targeting different muscle groups.

3. Elevated Hip Thrusts : Place your feet on an elevated platform, such as a weight bench or weight bench, to increase your range of motion and increase your workout intensity. The elevated position allows you to engage your glutes more effectively and achieve deeper hip extension . This variation is especially beneficial for intensifying muscle stimulation and optimally targeting the gluteus maximus.

How often and to what extent should you train hip thrusts?

For optimal results, we recommend training 2-3 times per week with 3-5 sets and 8-15 repetitions per set. Beginners should start with moderate weight, while advanced users can gradually increase the training volume and intensity.

Buy Hip Thrust Machine at motion sports

At motion sports, you can find several devices for performing hip thrusts. We offer complete hip thrust machines like the ATX® Hip Thruster .

If you have limited space, you can also perform the exercise with the ATX® Turtle Pad or the ATX® Multi Foam Bench . Of course, a standard weight bench will also suffice . Perhaps the most popular product for hip thrusts is our ATX® Rackable Hip Thruster Attachment for the ATX Power Racks.