Are you an employer?<\/strong> Hussle now offer flexible, discounted access to our fitness venues as an employee benefit. Elevate employee wellbeing.<\/em><\/b><\/a><\/p>\n<\/blockquote>\n \n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]<\/p>\n If your gym has a hip thrust machine, you know it\u2019s the kind of place that takes lower body training seriously. Hip thrust machines are one of the most popular but misunderstood pieces of strength training equipment in the gym, so be sure to use it properly to get the best gains out of this awesome bit of kit.<\/p>\n There are different styles of hip thrust machine, but they all have a pad to lean back against, and either a bar or a strap that goes across the front of your waist. This is connected to weights on either side so when you perform the hip thrust movement you are effectively lifting the weight up with your glutes, hips, and hamstrings.<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]<\/p>\n Yes, hip thrusts done on a hip thrust machine are an amazing way to work the big muscles of the posterior chain. Hip thrusts are used by bodybuilders, powerlifters, and elite athletes in almost every sport. Hip thrusts will quickly help you build power and muscle in your lower body. Head to the hip thrust machine for bootie gains!<\/p>\n Hip thrusts mostly work the gluteus maximus (the main muscle in your bum) which is actually the biggest single muscle in your whole body. But that\u2019s not all. Muscles worked by hip thrusts also include the hamstrings at the back of your legs, your adductors on the inside of your thighs, your core and even your quadriceps.<\/p>\n And because the hip thrust machine makes it easier to focus the movement in those target areas, you will really feel it in your glutes and hamstrings when you do hip thrust machine exercises.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” _builder_version=”4.16″ header_2_font=”||||||||” background_size=”initial” background_position=”top_left” background_repeat=”repeat” custom_padding=”20px||||false|false” global_colors_info=”{}”]<\/p>\n The hip thrust machine won\u2019t just get you a bum that looks great in jeans. It\u2019s an important exercise for strength, stability, power and even injury prevention.<\/p>\n [\/et_pb_text][et_pb_accordion open_toggle_text_color=”#2a2d36″ open_toggle_background_color=”#FFFFFF” closed_toggle_background_color=”#FFFFFF” toggle_icon=”L||divi||400″ icon_color=”#b4fa05″ use_icon_font_size=”on” icon_font_size=”30px” _builder_version=”4.16″ _module_preset=”default” toggle_text_color=”#2a2d36″ toggle_level=”h3″ toggle_font=”Euclid Circular B Medium||||||||” toggle_font_size=”22px” background_color=”#FFFFFF” custom_margin=”||||false|false” custom_padding=”20px||20px||true|false” custom_css_toggle=”margin-bottom: 0;” border_width_all=”0px” border_color_all=”#ebf0f1″ border_width_top=”2px” global_colors_info=”{}”][et_pb_accordion_item title=”Strengthen the hips and hamstrings” open=”on” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” toggle_level=”h2″]<\/p>\n Hip thrusts build strength in the entire posterior chain, including the important muscles of the hips, glutes, and hamstrings.<\/p>\n [\/et_pb_accordion_item][et_pb_accordion_item title=”Prevent lower back injury” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n Doing hip thrusts will strengthen your lower back<\/a><\/strong> which could help you avoid lower back soreness and injury.<\/p>\n [\/et_pb_accordion_item][et_pb_accordion_item title=”Build explosive power” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n By working those big muscles of the hips and glutes, this exercise will make you more powerful for sprinting and jumping.<\/p>\n [\/et_pb_accordion_item][et_pb_accordion_item title=”Stability in the hips and knees” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}” open=”off”]<\/p>\n Doing hip thrusts with good form will help stabilise your pelvis, hips, and knees to keep you injury-free.<\/p>\n [\/et_pb_accordion_item][\/et_pb_accordion][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ module_class=”c__full” _builder_version=”4.16″ _module_preset=”default” background_color=”#ebf0f1″ custom_padding=”30px||30px||true|false” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”||||||||” global_colors_info=”{}”]<\/p>\n [\/et_pb_text][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.16″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n Start at a light weight until you get used to the technique and movement, but remember to go heavy for your main sets of hip thrusts. You are working big muscles, there is no point doing very light hip thrusts.<\/p>\n Set up with your back against the pad, hips in line with the weights on either side, and barbell or strap across your hips (where the hip bones are).<\/p>\n As you push up into the hip thrust movement, push down into your feet to lift your hips up so the front of your body is straight.<\/p>\n As you perform the hip thrust, keep your neck in line with your spine by moving your gaze (rather than looking at the same spot).<\/p>\n Pause briefly at the top of the movement to squeeze the glutes, before lowering back down with control.<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_divider color=”#e5e5e5″ divider_position=”center” _builder_version=”4.16″ _module_preset=”default” background_color=”RGBA(0,0,0,0)” custom_padding=”||0px||false|false” global_colors_info=”{}”][\/et_pb_divider][\/et_pb_column][\/et_pb_row][et_pb_row _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_text ol_position=”outside” ol_item_indent=”20px” _builder_version=”4.16″ _module_preset=”default” custom_margin=”||||false|false” global_colors_info=”{}”]<\/p>\n If your gym doesn\u2019t have a hip thrust machine, or you just want to add some different hip thrust exercises into your routine, here are some great hip thrust variations to build that bum.<\/p>\n Glute bridges use the same movement as a hip thrust<\/a><\/strong> but with no weight. This is a good way to learn the movement, or do add more volume to your glute workout at the end of your session.<\/p>\n If you can\u2019t access a hip thrust machine, set up with a barbell and bench to recreate the movement. Set up a loaded barbell parallel to a bench, lean your back against the bench, and roll the barbell over your feet and up to your hips.<\/p>\n Using a band keeps the tension in your glutes throughout the entire hip thrust movement. Choose a thick band, remember how strong your glutes and hips are. The thin bands won\u2019t achieve much!<\/p>\n [\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=”1″ _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][et_pb_row _builder_version=”4.16″ background_size=”initial” background_position=”top_left” background_repeat=”repeat” global_colors_info=”{}”][et_pb_column type=”4_4″ _builder_version=”4.16″ custom_padding=”|||” global_colors_info=”{}” custom_padding__hover=”|||”][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”0px||0px||true|false” global_colors_info=”{}”]<\/p>\n Good question. As we\u2019ve said, you need to use a reasonable amount of weight to build muscle and strength in the glutes. If you choose a weight that\u2019s too light, you will soon reach a plateau. Many people can hip thrust their own bodyweight or more, so you know this is an exercise you can go heavy on.<\/p>\n Start at a moderate weight and go heavier as you progress with hip thrusts. As soon as you are unable to perform the exercise with good technique, stop adding more weight.<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”0px||0px||true|false” global_colors_info=”{}”]<\/p>\n <\/p>\n Your glutes get most of the work at the very top of the hip thrust exercise, so it\u2019s important to keep lifting until your knees, hips, and shoulders are in a straight line.<\/p>\n Make sure you press into your feet to initiate the movement of the hip thrust, this will help keep the tension on throughout the exercise.<\/p>\n Don\u2019t rush hip thrusts, you will lose valuable gains. Most of the work in the hamstrings is done as the weight moves up and back down again, and the majority of the work in your glutes happens at the top of the rep.<\/p>\n The big muscles of your glutes, hamstrings, quads and hips can handle a lot of weight, so make sure you challenge yourself with heavy hip thrusts.<\/p>\n [\/et_pb_text][et_pb_text _builder_version=”4.16″ _module_preset=”default” header_2_font=”||||||||” custom_padding=”0px||0px||true|false” global_colors_info=”{}”]<\/p>\n You might be wondering if you should start or end your workout with hip thrusts. They are a compound exercise in the same way squats are, so put them towards the start of your workout. This is when you will have the most energy to do hip thrusts with good technique and enough intensity. Are hip thrusts better than squats? They\u2019re different, and we think it\u2019s a good idea to combine hip thrusts with other compound exercises like squats or leg extensions<\/a><\/strong> for a complete leg workout.<\/p>\n Hip thrusts are a great addition to your leg day and lower body workouts. Because you\u2019re working big, strong muscles with the hip thrust machine, it\u2019s OK to hip thrust twice a week. Just make sure you are taking enough time to recover from this heavy exercise.<\/p>\n Excited to add hip thrusts to your workout? Look for a gym that has a hip thrust machine and get lifting!<\/p>\n [\/et_pb_text][et_pb_image src=”https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Conversion-Banner-scaled.jpg” title_text=”Conversion Banner” url=”https:\/\/www.hussle.com\/” url_new_window=”on” _builder_version=”4.16″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":" Hip thrusts are one of the best lower-body exercises for building strength, power, and muscle in your glutes and hamstrings. If you\u2019ve got a hip thrust machine in your gym, start using it and elevate your lower body workouts to the next level. Are you an employer? Hussle now offer flexible, discounted access to our […]<\/p>\n","protected":false},"author":26,"featured_media":7793,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"\u00a0\r\n\u00a0\r\n When you're looking to increase fitness<\/b><\/a>, stamina, or perhaps lose a bit of weight, we've all been told the top tip of taking the stairs rather than the lift. Increasing your heart rate and working the muscle in your legs, workouts with a step have been popular since the 1980s. Since the days of step classes and neon Lycra.<\/p>\r\n\r\n But the step machine in the gym can get overlooked. It gets branded as boring. Truth is, the stair climber can deliver an efficient and well rounded workout, whether used as part of a wider gym routine or on its own for a whole workout<\/a> session.<\/p>\r\n\r\n So let's delve into the stair climber benefits. You might soon find yourself swapping that treadmill workout for a stair climber workout. Or combining the two.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The stair climber does what it says on the tin and simulates walking up stairs. Unlike some of the other scary looking gym equipment<\/a>, it's very easy to use. It rotates steps to simulate climbing a flight of stairs and you can vary the resistance and speed.<\/p>\r\n\r\n There are two types of gym stepper machines, the pedal type steppers and the step mill.<\/p>\r\n\r\n The pedal steppers require you to push down on pedals and keep your body mostly still as you do so meaning it gets your core more involved. Whack up the resistance or take smaller or larger steps as you prefer, to vary the difficulty level.<\/p>\r\n\r\n The step mill is more like a traditional flight of stairs, that moves like an escalator. Up the speed or take the steps two at a time for a more challenging workout variation.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n StairMaster is actually a brand. Hence the use of capital letters. Call it a step machine, stepper, stair stepper, StairMaster, stepmill, Power Climb mill, stairclimber or stepping machine \u2013 they are all the same thing.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The golden rule is: don\u2019t slouch. Step machine benefits are maximised when you hold the handrail as little as possible and keep your core strong. Keep your feet flat and avoid coming up onto your tiptoes. Don\u2019t let your knees stick forward of your toes. If your knee comes forward too much it stresses your knee joint and quadriceps tendon.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n Stair climber benefits are huge. A step machine workout is a good bit of cardiovascular exercise, burning calories as it increases your heart rate and gets your blood pumping. If weight loss<\/b><\/a> is your goal, you can help create that calorie deficit here. It's also low impact compared with other cardio machine workouts, like the treadmill. A plus for those with joint issues.<\/p>\r\n\r\n But it can also double as strength training<\/b><\/a>. The repetitive motion of using your legs to push yourself up is a great way to test that endurance and activate the muscles in your lower body<\/a>. Stair climber workouts are great if you're looking to tone your lower body.<\/p>\r\n\r\n Additionally, this exercise gives your core muscles a decent workout too. Having to readjust your balance as you climb helps you to develop a stronger core<\/b><\/a>. Make sure you keep an eye on your posture to make this efficient and ease lower back pain. <\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n It definitely lets you be more efficient with your stair climbing workout. <\/p>\r\n\r\n Real stairs don't provide you with differing levels of resistance like the stepper in the gym. The harder your step, the harder your muscles are working, and the more likely you are to start to tone your lower body.<\/p>\r\n\r\n An interesting point is that if you\u2019re climbing real stairs, you're going to be coming down them again. Going downstairs can place a strain on your joints, especially the knees. Anyone who's experienced knee problems like runner's knee will know the pain of walking down stairs. As you are always on the upward climb on the stair stepper, there is no strain on your joints.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n If you're new to it, start with 15 minutes. That way you can test out your resistance and speed. Gradually build up so you can stay on the stair climber for 30 minutes. For the average person, a 30 minute stair climber session can burn around 200-300 calories.<\/p>\r\n\r\n Aim for a speed of about 60-80 steps a minute. But it's also great to mix it up. Try periods of faster speed or increased resistance followed by rest. That way you can build up both your stamina, endurance, and give every muscle in your lower body a good workout.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The benefits of gym treadmills are that you run less risk of injury than pounding the pavements. Gym treadmills are easier on your joints than a hard concrete pavement and there\u2019s no injury-causing uneven ground to worry about. As a general rule, running is an extremely efficient cardio and therefore calorie burning activity.<\/p>\r\n\r\n Gym stair steppers share the same benefits of the reduced impact, but aren't as calorie busting as running. However, it can be seen as a form of strength training too, which running can't really. Stair climbers can work every muscle in your legs if you're using them correctly.<\/p>\r\n\r\n And if you're the clumsy type, it\u2019s hard to fall off a stair stepper. So if you like to zone out and watch TV in the gym while you exercise, this one is for you.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The burn belly fat question is one that comes up every time.<\/p>\r\n\r\n Whilst you can\u2019t spot reduce and target fat loss to particular areas of your body, you can burn belly fat by reducing the overall amount of calories that you take on board and burning fat with aerobic exercise. Therefore the stair stepper will burn belly fat as part of a calorie burning workout, as it is a good aerobic exercise.<\/p>\r\n\r\n Stair climber workouts also works your stomach muscles and strengthens your core, engaging those muscles underneath the belly fat and helping to keep your tummy toned.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n There are plenty of gyms with StairMasters. <\/p>\r\n\r\n Most gyms will have a StairMaster or similar machine. If you\u2019re not sure if your favourite gym has a stair climber, ask one of the gym instructors. Just as you would expect to find a treadmill in most gyms, you can expect to find a stepping machine too, especially in the larger gyms.<\/p>\r\n\u00a0\r\n\u00a0\r\n\u00a0\r\n\r\n The beauty of the stair climber is there are actually lots of variations you can do on the machine in addition to just walking up stairs.<\/p> \r\n\r\n Incorporating additional movements such as a lunge, a squat, an overhead press, or even adding a resistance band is a great way to making your workout<\/a> even more efficient at working the muscles in your body.<\/p>\r\n\u00a0\r\n\r\nhttps:\/\/www.youtube.com\/watch?v=ZfjoRT8Zl48\r\n\u00a0\r\n\u00a0\r\n\r\nWhat is the hip thrust machine?<\/h2>\n
Is the hip thrust machine effective?<\/h2>\n
Muscles worked by hip thrusts<\/h3>\n
The benefits of hip thrust machine<\/h2>\n
How to do the hip thrust<\/h2>\n
Select the right weight for hip thrusts<\/h3>\n
Set yourself up in the hip thrust machine<\/h3>\n
Push into your feet<\/h3>\n
Keep your neck and spine straight<\/h3>\n
Squeeze at the top<\/h3>\n
Hip thrust variations<\/h2>\n
Glute bridge<\/h3>\n
Barbell hip thrust<\/h3>\n
Banded hip thrust<\/h3>\n
How much weight should you use for hip thrusts?<\/h2>\n
Common hip thrust mistakes<\/h2>\n
Not going to full extension<\/h3>\n
Not pressing into the feet<\/h3>\n
Rushing the reps<\/h3>\n
Going too light<\/h3>\n
How to use hip thrusts in your workout<\/h2>\n
What is the stair climber?<\/h4>\r\n\u00a0\r\n
What is the difference between a StairMaster and a stepmill?<\/h4>\r\n\u00a0\r\n
How do you use the stair climber?<\/h4>\r\n\u00a0\r\n
What does the stair climber do for your body?<\/h4>\r\n\u00a0\r\n
Is the stair climber in the gym better than real stairs?<\/h4>\r\n\u00a0\r\n
How long should you stay on the stair climber?<\/h4>\r\n\u00a0\r\n
Which is better, the treadmill or stair climber?<\/h4>\r\n\u00a0\r\n
Does the stair climber burn belly fat?<\/h4>\r\n\u00a0\r\n
Where can I use a Stair Master?<\/h4>\r\n\u00a0\r\n
Stair climber workouts<\/h4>\r\n\u00a0\r\n
![\"\"](\"https:\/\/www.hussle.com\/blog\/wp-content\/uploads\/2020\/05\/Conversion-Banner-1024x318.jpg\")
<\/a>\r\n\u00a0","_et_gb_content_width":"","content-type":"","footnotes":""},"categories":[106,3],"tags":[],"acf":[],"infloai":null,"yoast_head":"\n