Only use as much weight as you’re comfortable lifting so you don’t overexert yourself. You can add more plates to each bar if you want to increase the weight. Just be sure to use the same amount on each side of the machine for the most balanced workout. If you’re a beginner, try lifting about ⅓ or ½ of your body weight. If you’re more experienced, you can try lifting weights that are heavier than your body weight. [2] X Research source It will take a little time to find the right weight to complete your reps, so choose whatever you’re most comfortable with.
If you’re only doing bodyweight hip thrusts, then you don’t need to use the padded bar or strap since you aren’t lifting weights.
The size of the back support may vary depending on the machine you’re using. If the support isn’t long enough to reach your lower back, then only but your shoulder blades against it. Just be extra mindful to keep your back straight throughout the exercise.
Try putting your feet higher on the foot rest if you’d rather target your hamstrings or lumbar muscles.
If you’re struggling to lift your hips up, you may have too much weight on the bar. Try using the next lowest weights to see if you can manage it easier.
Once you disengage the safety, you’ll be supporting the weight on your own and it could drop. Have someone nearby to spot you so you don’t get injured.
Avoid letting your hips drop quickly because you could hurt yourself.
Be careful not to overextend your hips since you could damage your muscles.
If you aren’t able to finish all of your reps and sets, try decreasing how much weight you’re using.
If you struggle to lift the weight back up so you can activate the safety, ask a spotter to help you. Don’t forget to put the plates away so the next person doesn’t have to.
Make sure you insert the pin completely so it doesn’t damage the machine or cause the weights to slip. Start by lifting about ⅓ or ½ of your body weight if you’re a novice lifter. If you’re more experienced, try using weight that’s equal to or heavier than your body weight. [14] X Research source
You may not be able to adjust the foot rest height depending on the type of machine you’re using.
Adjusting the foot rest takes a bit of trial and error. If you try it at one height and don’t feel comfortable, just take a short break to adjust it again.
You won’t be lifting the weight stack when you lower the locking bar.
Some machines may have a full back rest. If your machine does, then make sure to keep your lower back pressed against the rest as well.
In this position, your hips, knees, and ankles should all be bent at 90-degree angles. [20] X Research source You can try moving your feet lower on the foot rest if you want to work your glutes and quads more. Conversely, placing your feet higher on the foot rest will develop your hamstrings and lower back muscles. [21] X Research source
Make sure your feet stay flat against the foot rest, or else you won’t work your muscles as efficiently. Some machines will have handles you can hold onto, while others will not. If your machine doesn’t have any handles, keep your arms out at your side or behind your head. Keep your core activated while you’re exercising to help activate your glutes even more. [24] X Research source
Be careful not to lift or arch your lower back while you’re performing hip thrusts since you won’t work your muscles as efficiently. Avoid using jerky or erratic motions while you’re exercising because you’re more likely to get injured.
If you can easily perform 20–25 reps without getting tired, try increasing your weight. Conversely, if you struggle to finish all your reps and sets, you may need to lower your weight.
Since you’re squeezing the handle, you won’t be lifting the weight stack anymore so you don’t need to lower or adjust the weight.
