Glute Machines

Glute Machines: Hip Thrust, Kickback and Abductor

Glute machines load hip extension and hip abduction without a barbell, a bench or a spotter. They are the fastest-growing strength category in commercial gyms because the barbell hip thrust is awkward to set up and the machine version lets members load it in seconds.

Types of Glute Machines

The hip thrust machine seats the user against a back pad with a belt or roller across the hips and drives the hips up against a plate-loaded arm or a weight stack. Glute drives and standing hip thrusts work the same movement from a different position. Kickback machines train one leg at a time against a footplate, and hip abductor machines open the legs against pads for the glute medius. A commercial glute zone usually runs a hip thrust, an abductor and a kickback side by side; a home gym starts with the hip thrust.

Plate-Loaded or Selectorized

Plate-loaded hip thrusts load heavier and cost less, and most members who thrust seriously will outgrow a stack. Selectorized kickback and abductor machines are the better fit for high-traffic floors, where quick pin changes matter more than top-end load. Check the frame rating: a hip thrust that lists 400 kg of load capacity is built for commercial use; 150 to 200 kg is a home specification.

How to Use a Hip Thrust Machine

Set the back pad so the shoulder blades rest on it and the hips can drop below the pad at the bottom. Feet flat, shins vertical at the top, chin tucked. Drive through the heels until the hips lock out level with the knees, squeeze for a count, and lower under control. Three to four sets of 8 to 12 reps; add a plate when the last rep is clean.