How to Build Powerful Glutes Using a Hip Thrust Machine?
The hip thrust is a unique workout machine that helps to shape different parts of the body. When it comes to building powerful glutes, hip thrust can be one of the best options. It has many advantages for the glutes and upper legs, so its use will bring exceptional changes to your body. Here is how to utilize this machine for strengthening your glutes.
Tips to Build Powerful Glutes Using a Hip Thrust Machine
You can use either a free weight machine or a weight stack hip thrust machine to shape your glutes. Here are different ideas to strengthen your glutes with the help of hip strengthening machines.
1- Using a Free Weight Hip Thrust Machine
If the machine you're using is free weight, it will not be equipped with the weights. So, you'll have to load the weights on its specialized ends. Here is how to use a free-weight hip thrust machine to build your glutes.
Load the Weights on Machine Bars
As mentioned above, a free-weight hip thrust machine is not equipped with proper weight. Load as much weight as you can lift on the bars of the machine. We recommend using loads up to ⅓ or ½ of your body weight. Never overload the bars, otherwise, you may face any injury.
Secure the Load Bar Over Your Hips
After you have loaded the desired weight on the bars of the machine, sit on the machine's seat pointing towards the footrest. Tighten the bar with the attached buckles to the upper side of your hip.
Press the Back Support
When you are ready to use the hip thrust, press the back of the back support of the machine with your shoulders and back. Make sure that your back and shoulders don't lift, if you do so, you may get hurt. While you are doing this make sure to do arm stretches as well for the best results.
Lift Your Hip
When you press the back support, your knees will be making a 90° angle with your hip and sides of the machine. Now, gradually lift your hip to lift the weight. This is quite easy if you press your back and feet well to their place.
Drop the Weight
Keep lifting the weight with your hip unless your knees form a 90° angle with the hip. After 15 seconds, drop the weight back. You can repeat for three to four reps per day to strengthen your glutes.
2- Using a Weight Stack Hip Thrust Machine
A weight stack hip thrust machine has a connected weight lifting feature that helps choose the required weight according to your need and interest. Here is how to use this machine to build the strength of your glutes.
Trace the pin that determines the weight and hold it to your desired weight.
Lower the footrest of the machine, it will help build the strength of the glutes quickly. You can raise the footrest as per your hamstring and lumbar muscles.
After you have adjusted to the seat, lower the locking bar on the upper side of your hips.
Push the back support with your back and shoulders. Make sure that your shoulders are held well in place.
Push the weight locking bar with your hip unless your knees and hip are held at 90°.
Complete one rep and repeat the whole process.
It's another kind of hip thrust machine that will build the strength of your glutes.
Conclusion
Different workouts can prove effective in building the strength of your glutes. You can also use the hip thrust machine for this purpose. However, before using such a machine, make sure that you have learned its operating method and have also gone through the precautions. We have discussed how to use free weight and a weight stack hip thrust machine to build the strength of your glutes in the above section.
