How To Stop Hip Thrust Machine Pain With One Handy Little Trick!

This post contains my favourite simple trick to pain-free hip thrusts while using the hip thrust machine to help you lift more and accelerate your booty gains!

If you know me, you’ll know how passionate I am about the hip thrust exercise for glute growth.

The hip thrust machine provides an easy and efficient alternative to the traditional barbell hip thrust since there’s absolutely no messing around when it comes to setting up for the exercise!

However, I will admit that for years I avoided using this machine because the belt padding would dig into my hips, making the exercise extremely uncomfortable and meaning I couldn’t lift heavy weight.

I soon discovered that it wasn’t just me that experienced this pain when using the hip thrust machine, in fact, lots of gym-goers I’ve spoken to feel the same.

During one session I was speaking to a lady at the gym who taught me an awesome little trick and let me tell you this CHANGED MY HIP THRUSTING GAME.

I cannot remember the name of this lady (otherwise I’d give her credit), but she truly is an angel in the fitness world!

With this small adjustment, I doubled the amount I could lift on the hip thrust machine, fast-tracking my results in the booty development area.

Now, it’s time to share this tip with you so you can also benefit during your glute workouts!

Why Should I Use The Hip Thrust Machine?

Before I introduce you to the secret to pain-free hip thrusts on the hip thrust machine, I want to emphasise the importance of trying this machine to build stronger glutes.

I don’t want to put you off using the machine after all!

The hip thrust machine is one of my favourite gym machines for glute growth for many reasons, including:

• It doesn’t require lots of time to set up compared to barbell hip thrusts
• You exert less energy loading the plates onto the machine compared to the barbell, meaning you can put more energy into the hip thrusts themselves!
• The machine holds your body in place so you don’t need to worry about balance when performing the exercise
• The extra stability will allow you to focus your energy on lifting heavier, helping you hit those long-awaited hip thrust PBs!

The Handy Trick To Pain-Free Hip Thrusts

So here it is, the handy little trick to minimising pain on the hip thrust machine is…

…placing the belt strap across the top of your thighs instead of directly on your hips!

This small adjustment in the belt’s position takes huge amounts of pressure off your hips and dramatically reduces the pain of the belt digging into your hip bones.

It sounds so simple but trust me, this was absolutely revolutionary in my hip-thrust world!

You’ll maintain an awesome mind-muscle connection with your glutes while lifting more weight, which is the perfect recipe for building stronger and bigger glutes!

Step-by-step guide for the pain-free hip thrust belt position

1. Position the belt slightly lower down your body so that it is resting across the top of your thighs.
2. Ensure the belt is secure but not overly tight.
3. Brace your core and use your glutes to lift up while ‘unlocking’ the hip thrust machine.
4. Try performing your hip thrusts with a lighter weight and gradually increase to get comfortable with this adjustment. You can add more weight accordingly.

Check out this video demonstrating how to use a common hip thrust machine found in many commercial gyms:

This hip thrust machine method will benefit you by reducing the pressure on your hips while allowing for better weight distribution.

The result will be improved and more comfortable hip thrusts that allow for a great range of motion that also enables you to lift heavier!

Other Tips To Avoid Pain While Using The Hip Thrust Machine

• Ensure you are using proper form: keep your back straight and core engaged (I like to think of hip thrusts as horizontal Romanian Deadlifts). Using proper technique and form is important for reducing injury so ensure you adopt good habits from the very beginning!
• Use additional padding if necessary: add a yoga mat or any other form of padding to help alleviate some pressure on your hips.
• Warm up and stretch your hip flexors and glutes before beginning your workout: this helps prepare your body for exercise, allowing you to achieve a greater range of motion which helps to fully engage your glutes. You’ll also be less likely to get injured from exercise if you effectively warm up before your workout.
• Adjust the machine settings to fit your body: when hip thrusting your upper back should rest on the elevated platform and your feet should be flat on the ground (or hip thrust machine platform) so that your knees will be at right angles at the top end of the movement.

Final Thoughts

Here you have it, my secret little trick to reducing pain while using the hip thrust machine!

Remember, being able to perform pain-free hip thrusts is super important if your goal is to grow stronger and more defined-looking glutes. So don’t sleep on this handy little trick!

If you’re new to the gym or are unsure how to use the hip thrust machine properly, I advise watching videos or even asking a personal trainer at your gym to demonstrate how to safely perform this exercise.

Let me know in the comments below if you give this method a go and let me know what you think!