A Complete Guide To The Hip Thrust Machine In 2024 — Growing Glutes And How To Use It
When it comes to glute-building exercises, there’s nothing that works your glutes quite like the hip thrust movement. Compound movements like squats and deadlifts should still definitely form the core of any lower-body routine. They form part of the big three powerlifting movements alongside the barbell bench press. However, the glute isolation the hip thrust provides works the key muscles like no other movement.
Because of this, we think it’s important to cover the hip thrust movement in detail, helping you to perform it safely. We discuss the hip thrust benefits, muscles worked, and how to perform the Smith machine hip thrust movement. Let’s start by looking at the main muscles worked.
Glute Anatomy
The hip thrust movement targets a wide range of lower body muscles. However, it primarily involves the glute muscles which is what makes it such a good glute isolation exercise.
- Gluteus Maximus — The gluteus maximus is the largest of the glute muscles. It runs from the pelvic bone and connects to the thigh bones. The primary function of the gluteus maximum muscles is to extend the hips and provide stability during movement.
- Gluteus Medius — The Gluteus minimus sits under the gluteus maximus with the upper area the only visible part. The main function of the gluteus medius is to provide hip stability. During the hip thrust, it stabilizes the hip positions while the gluteus maximum extends them.
- Gluteus Minimus — The gluteus minimum is located underneath the gluteus maximum and medius. Alongside stabilizing the hips, it helps to abduct them (bring them away from the body).
- Core Musculature — The core muscles are made up of the rectus abdominis, transverse abdominis, obliques, and erector spinae. During activity and movement, they help to stabilize the torso position to ensure efficient power generation and stability. During the hip thrust, they stabilize the torso as the glute muscles perform the primary movements.
- Hamstrings — The hamstrings are a group of three muscles located at the back of the upper legs. They sit just underneath the glute muscles. The main function of the hamstring muscles is to extend the knees and hips. During the hip thrust, they perform hip extension as you drive the barbell up.
- Quadriceps — The quadriceps are a group of four muscles that sit at the front of the upper legs. They perform the opposite movements of the hamstrings. They mainly help to extend the knees slightly as you drive your hips up.
Hip Thrust Benefits
Hip thrust training during daily training can effectively strengthen the hip and hamstring muscles, enhance sports performance, improve posture and flexibility, and reduce the risk of sports injuries.
1. Improve lower limb strength
The hip thrust is a very effective exercise that specifically targets the strength training of the glutes and hamstrings. Compared with squats and deadlifts, hip thrusts can activate the gluteal muscles more efficiently, with an activation rate of more than 170%, while squats are only 85%. In addition, hip thrust also has strong stimulation to the hamstring muscles, and the activation degree can reach 90%. Long-term hip thrust training can help improve the strength of the buttocks and hamstring muscles, creating more powerful lower limbs and more obvious buttock contours.
2. Improve posture and prevent injuries
Strengthening the gluteal muscles can effectively improve posture, especially when sitting for long periods and with poor posture. Hip thrusts help improve waist strength and stability by strengthening the hip muscles, supporting the lower back and reducing discomfort caused by poor posture. Strong gluteal muscles also reduce the risk of knee misalignment and lower back pain, preventing sports injuries.
3. Enhance sports performance
The hip thrust is especially important for sports that require high explosive power, such as running, jumping, and changing direction. By strengthening the gluteal muscles, athletes can significantly improve their vertical jump height, speed and explosive power. Research shows that athletes who perform hip thrust training perform better in sprints, jumps, and more.
4. Improve core stability
Hip thrusts help improve hip joint mobility and increase hip flexibility, which is very beneficial for lower limb training such as squats and lunges and daily activities such as walking and climbing stairs. At the same time, hip thrusts can activate the core muscles and improve core stability by extending the hips and stabilizing the pelvis, helping to maintain the balance and posture of the whole body.
5. Increase bone density
Resistance training helps strengthen bone health, especially as bone density decreases with age. By exerting pressure on the bones of the hips and spine, hip thrusts can stimulate bone formation, increase bone density, and prevent osteoporosis and related fracture risks.
6. Strong adaptability, suitable for various fitness levels
The hip thrust is an adaptable exercise suitable for people of all fitness levels. Beginners can start with bodyweight training and gradually increase the weight to increase the challenge. Advanced lifters can improve the training effect and increase the load by using barbells, dumbbells or special hip press machines.
In summary, the hip thrust is a versatile and adaptable exercise that not only strengthens the hips and hamstrings, improves posture, and prevents injuries, but also improves athletic performance, hip mobility, core strength, bone density, and is suitable for people of all fitness levels.
Do Hip Thrusts Grow Glutes?
Now that we know more about the muscles worked, let’s take a look at the reason why the hip thrust is so good for glute growth.
The hip thrust can be defined as a glute bridge variation. It’s performed by driving your hips off the floor with your feet firmly planted on the ground.
In simple terms, it uses a hip extension movement that brings your hips from a flexed position to an extended position. This means that the hips go from being lower than the shoulders to a position where the knees, hips, and shoulders are in line.
The ability of the hip thrust to target the glute muscles comes from its ability as an isolation movement. Compound movements like the squat and deadlift do work the glutes, but they also work the quadriceps and hamstring muscles. This means that they provide a lower stimulus due to the work being distributed through numerous primary movers.
While the hip thrust is similar to the glute bridge, it differs in the feet and back positions. While the glute bridge requires your back and feet to stay on the floor, the hip thrust is performed with your back on the bench.
This increases your exercise range of motion and improves muscle activation. Alongside this, it also helps to improve mind-muscle connection which is the way you think about the muscle you’re working. This is identified as a key factor for muscle growth.
How To Do Hip Thrusts On The Smith Machine?
With the clear benefits on glute growth, how do you perform the hip thrust movement?
Well, the hip thrust movement can be performed using several variations. The suitability of each movement depends on your workout goals and available equipment. Common variations include barbell hip thrusts, machine hip thrusts, and Smith machine hip thrusts.
With the Smith machine being used commonly in many commercial gym settings, we’ve chosen the Smith machine variation as the main exercise to focus on. We discuss the five best Smith Machine suppliers in a different article which you can read here.
Here’s how to perform it:
- Assume The Starting Position — Set up a Smith machine so the barbell is at the bottom position. Place a pad in the middle of the barbell for added protection and comfort. A gym mat can also be rolled up and wrapped around if needed.
- Bring a flat bench to the front of the Smith machine and turn it so it’s side-facing. There should be enough room between the bench and the barbell so that your shoulder blades can rest against the bench while your hips rest against the barbell.
- Sit on the floor with the barbell over your hips. Your feet should be flat on the floor with your knees bent at 90-degree angles.
- Bring your scapula, or shoulder blades, against the side of the bench. Bring your hips against the barbell. This is the correct starting position.
- Extend Your Hips — Inhale and engage your core. Exhale and drive your hips forward to bring the barbell off the ground. The barbell should travel up in a straight line.
- Maintain a neutral back position with your chin tucked into your chest.
- Pause At The Top Position — Pause briefly at the top position as your hips fully extend. Squeeze your glutes together while focusing on the mind-muscle connection.
- Return To The Start Under Control — Come back down to the starting position under control.
The versatile nature of the Smith machine means that it doesn’t just have to be used for the hip thrust. In a different article we answer the questions Is Smith Machine Bench Press Good? Check out our detailed answer to learn more!
Final Verdict
The hip thrust movement and its related variations are a great way to provide true glute isolation. Including the Smith machine hip thrust movement alongside core leg exercises such as the deadlift and squat offers well-rounded leg development.
If you’re looking for a quality Smith machine at a good price point, our brand Artbell may just be what you’re looking for. Take a look at our Smith Machines and related products and let us know if we can help!
Author Column
Chris Marshall is an experienced health and fitness writer with a Masters in Sport and Exercise Nutrition.
He has a huge passion for helping individuals to achieve optimal health through meaningful lifestyle changes and education.
Alongside health and fitness writing, Chris works with private clients to develop meaningful lifestyle changes to improve their lifestyles and outlooks following years of general advice and frustration.
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