How to use hip thrust machine: Glute + video tips

Hip Traction Machine: Glute training guide

https://www.youtube.com/watch?v=vgaov-xzm0k

Entering fitness for the first time can feel like a step in another world. There are countless machines to choose from, many of them look more like science fiction fabrics than fitness equipment.

If you feel that when you enter the gym, don’t be afraid – it’s worth getting to know these machines on your fitness trip. One more special, hip thrust is incredible equipment. With this machine you can work with glutes, core and others, all of a comfortable sitting position.

In this guide to using the hip joint, we have all the guidelines you need.

The basics: What is the thrust of the hip joint?

Also called hip reed, the hip thrust is a phenomenal exercise for your glutes. But this doesn’t end there: HIP Throws also work your thighs and core.

Although you can do HIP Throws without a machine (with or without weight), the use of professional equipment is more convenient. It will also give you more control over the amount of weight you can lift.

Benefits: Why we recommend using a hip hip machine joint

If you have a hip machine in your gym, we suggest that you include your hip loads in your chain. This is because this relatively simple exercise is incredibly versatile; Can help you:

• Build the strength of the lower body – Since hip pins focus on glutes and hip goods, you will feel stronger in your lower body only after a few sessions. Even better, strong glutes can help you keep your back, leading to reduced back pain and improved posture.
• Improve mobility – The three different muscles that make up your « gluteus » – gluteus minimus, Gluteus medius and gluteus maximus – play a critical role in the stability and mobility of your body. Hip thrust can improve mobility in your whole Lower body, especially in the hips.
• Improve athletic results – If you are doing any activity or sport that emphasizes the lower body, you should familiarize yourself with the hip machine. Whether you’re playing football, hiking or hiking, hip pumps will facilitate any step.

Our step by step guide to master the hip machine

Now that you understand the value of the hip loads, let’s study how to use the hip thrust machine.

Step 1: Meet the machine

For safety reasons, when you approach a machine in the gym for the first time, it is vital to understand how it works. So, go around the hip traction machine and feel about different components.

Step 2: Add or remove weights as needed

Now it’s time to set the machine. Most hip machines have an area for weights on one or both sides, and additional weights are usually stored behind the seat.

Depending on your strength and experience, you can add or remove signs to reach the desired weight.

Step 3: Login to position

Once you are satisfied with the amount of bar weight, take a place. Lean your upper back on the bench pad, plant your feet on the platform and secure the padded tape through your hips.

Most people rest their hands on your thigh pads, but you can also cross your hands over your chest.

Step 4: Raise your pelvis to the sky

Press your heels firmly into the foot platform, then drive your pelvis to the ceiling, completely lengthening your hips. When you reach the top of your movement, hold for a moment and engage your glutes.

Step 5: Go back to starting position

With control, reduce your hips and let the weight return down.

Repeat this up and down movement 5-10 times a set, resting between the kits, if necessary.

The best hip practices

We get it: using the hip machine for the first time can be discouraging. But if you follow these tips, you should not have problems:

• Prioritize your comfort -If you feel better in the seat, you will be better and Reduce the likelihood of injury. With this in mind, do not be afraid to adjust the machine to your liking. Change the angle of the bench, the height of the hip tape and everything else you need to be comfortable.
• Start with a controlled load – As always, we suggest working with the easier resistance the first few times when using a machine. By setting the weight of easy -to -manage weight stress, you can focus on the development of the correct shape before moving on to a larger load.
• Wipe the machine after use -This is a suitable fitness label for renovation of all high -touch areas when you finish with a machine. Your gym should have a wipes or a spray bottle for easy cleaning. A little TLC keeps the machines in the shape of the top and gives other fitness room a better experience.

Common mistakes to avoid

Precision is important in training. The smallest modification in positioning or approach can change the way the exercise works on your muscles. In the worst scenario, bad form can lead to injuries.

So, be careful – and correct – these mistakes in HIP Throws:

• Exaggeration of the hips – When your feet are parallel to your breasts, you have gone far enough. If your back is curved, you can open up unnecessary tension.
• Relying on the lower back – Do you feel tension in the lower back after using the machine? You can use your back too much. This exercise aims to isolate glutes and surrounding muscles, so try to lift your hips rather than your back.
• Moving too fast – With hip pushes – like most workouts – the lining (eccentric) part is just as valuable as the lifting (concentric) part. Always lift and reduce weight with control, taking five or more seconds to complete each repetition.

Chuze Fitness: House of Hip Traction and many others

Now that you know how to use the hip thrust machine, you can exercise without fear. Any traction of the hip joint will help you build strong, toned glutes and increase the strength of the lower body.

Of course, when you enter the Chuze fitness facility, you do not need to wonder what each machine is doing – your own friend will be glad to show you the ropes. Whether you are fitness for the first day or veteran, we welcome you with open arms.

Find the membership option that works for you and join us today.

Sources:

Master class. 13 Glute Exercises: Benefits of the Work of Your GlutesS

Very Get Fit. How to make the hip thrust: correct shape, variations and common errorsS

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and runs group departments for fitness and team. She had a 25+ year career in the club management, personal training, group exercises and training of instructors. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboard and all things about wellness.