The History of the Hip Thrust Machine

Few exercises have transformed lower-body training like the hip thrust. As a result, it has redefined how athletes and everyday gym-goers train their glutes, yet for years, the movement was awkward to set up and uncomfortable to perform. Out of that problem came the idea for the dedicated hip thrust machine – a simple, safer way to make hip thrusting accessible to everyone.

When the hip thrust gained attention in the late 2000s, strength coach Bret Contreras helped popularize the movement through research and coaching. Around the same time, Norwegian entrepreneur Haakon Larsen began developing the first commercial hip-thrust machine, a design that would later evolve into Booty Builder’s modern machines, such as the Platinum V4 Hip Thrust Machine and the V8 Selectorized Hip Thrust Machine.

Table of content

From Floor Bridges to the Modern Hip Thrust

Before machines existed, the glute bridge was commonly used in physical therapy and general fitness. However, in the late 2000s, the exercise evolved into the bench-supported, externally loaded hip thrust, gaining recognition for its ability to activate the glutes more effectively than squats or deadlifts.

Studies such as the Journal of Applied Biomechanics (2015) found that the hip thrust produced greater gluteus maximus activation than the back squat under similar loading. Later, Frontiers in Physiology (2023) showed that both exercises produced similar glute hypertrophy when training volume was matched.

The Setup Problem in Gyms

Even though the barbell hip thrust worked, it had problems that limited its use in busy commercial gyms:

• Awkward bar placement across the pelvis
• Inconsistent bench height and setup time
• Bar rolling and discomfort, even with padding
• High floor space demand
• Limited accessibility for smaller or less experienced users

For trainers and gym owners, these issues made the exercise hard to coach safely and repeatedly. As a result, the need for a stable, user-friendly setup became clear.

Engineering a Dedicated Solution

Haakon Larsen’s goal was simple: Make hip thrusting as easy and safe as using any other gym machine.

The first prototypes focused on:

• Stable back support positioned at the lower shoulder blades
• Angled, grippy footplate for consistent shin alignment
• Comfortable belt resistance replacing the barbell
• Quick adjustments for users of all sizes
• Commercial-grade construction with small footprint

These innovations led to the creation of Booty Builder, now installed in gyms across more than 180 countries.

Discover the current Booty Builder models.

Key Design Principles of a Dedicated Hip-Thrust Machine

Firstly a fixed backrest aligns roughly at the lower shoulder blades when the user sits on the floor or seat. This alignment creates a consistent pivot point for hip extension and ensures proper range of motion. For example, a consistent bench height also reduces variability between gyms and improves safety.

1. Angled and Textured Footplate

A mildly angled footplate helps the user achieve a vertical shin at the top of the movement, which is a common coaching cue for efficient hip extension. The textured surface improves traction and repeatability across different footwear types.

2. Belt or Weight-Stack Loading

Instead of a barbell, the machine uses a padded belt or strap to apply resistance directly over the pelvis. As a result, this system removes the discomfort of barbell pressure and prevents rolling. However, depending on the model, resistance can come from a weight stack or plate loading. Selectorized (weight-stack) models allow quick adjustments: plate-loaded versions offer greater control for progressive overload.

PLOS ONE Biomechanics study.

3. Adjustability and Fit

Multiple seat, belt, and footplate settings make the machine accessible for users of different heights and limb proportions. Above all, numbered adjustment points allow coaches to record and reproduce optimal settings, improving program consistency.

4. Range of Motion and Lockout Control

The design allows full hip extension at the top while keeping the ribcage aligned over the pelvis. For instance, end-stops and belt geometry help prevent overextension in the lower back. This focus on controlled lockout matches findings from research showing that hip extensor demands peak near end range.

5. Safety and Durability

Quick-release buckles and belt padding protect the user’s hips. In addition, The frame uses heavy-gauge steel and wide base stabilizers to handle commercial use. Non-slip surfaces, smooth linear bearings, and clear instruction labels support daily gym traffic and, as a result, reduce injury risk.

Adoption in Commercial Gyms and Model Evolution

The introduction of dedicated hip-thrust machines changed how gyms thought about glute training. For the first time, facilities could offer a movement that traditionally required benches, barbells, pads, and floor space–in a format that was safe, fast to use, and consistent for every member. As demand for glute-focused training grew, hip-thrust machines quickly became standard equipment across Europe, North America, and Asia.

Two primary categories emerged as gyms scaled their lower-body offerings:

• Selectorized models with quick weight adjustments for high-member throughput.
• Plate-loaded models built for strength users who prefer free-weight style loading.

Both formats preserved the biomechanics that made the hip thrust effective while fitting into different training environments. Over time, manufacturers refined designs to improve comfort, loading curves, adjustability, and machine footprint. As a result, Booty Builder machines evolved across multiple generations with changes to backrest height, belt mechanics, range-of-motion stops, footplate geometry, and frame durability to meet commercial demands.

Machine vs Barbell: When to Use Which

Both the machine and barbell versions of the hip thrust train hip extension and glute strength effectively. The choice depends on user preference, equipment availability, and training style.

The machine version offers:

• Quick setup and consistent positioning.
• Comfort through padded belt loading.
• Suitable for beginners, athletes, and experienced lifters seeking efficient sessions.
• Adjustable settings that make it practical for both commercial and home gyms.
• Available in both selectorized and plate-loaded versions.
• Requires less floor space in the gym.
• Improved range of motion.
• EMG analyses show higher activation of the hamstrings.
• Provides constant activation across multiple muscle groups and the nervous system.
• Increases heart rate and oxygen demand, delivering a greater overall training effect.

The barbell version offers:

• A traditional, old-school feel to the movement.
• Potentially higher external loads, though the engineering of the Booty Builder Platinum V4 makes the resistance far more efficient – approximately 200 kg on the V4 equals around 400 kg on a standard barbell setup.
• Pelvic and hip pain.

In practice, the machine version has become the preferred solution for most training environments. It delivers consistent resistance curves, safer mechanics, and improved user experience without sacrificing intensity.

Where the barbell demands time-consuming setup and increased pelvic pressure, the machine design focuses on precision, comfort, and progressive overload.

In Booty Builder’s training philosophy, the machine solves those issues so well that, when a hip thrust machine is available, there is no practical reason to choose the old barbell-and-bench setup instead. The machine delivers the same movement pattern with higher comfort, more consistent tension, and far better usability for most lifters.

Free-weight lifts still play a big role in our combined programs – squats, deadlifts, split squats, step-ups, and similar patterns are all great barbell exercises, but for the hip thrust itself, we recommend using the Booty Builder machine over the barbell version whenever possible.

Understanding Training Variation

Effective glute training isn’t about stacking every leg exercise you know – it’s about choosing movements that challenge the muscles in different angles, ranges, and resistance curves.

Doing a squat, hack lift, and leg press back-to-back mainly repeats the same hip-knee motion. Your body doesn’t register that as “three exercises”; it sees one pattern done three times.

To keep progressing, you need variety in movement direction (horizontal vs vertical load), muscle length, and tempo – not just new machines.

That’s the difference between training hard and training smart.

Strength program: Booty Builder Equipment

A focused program using Booty Builder machines to build maximal hip-extension power.
Low to moderate reps with controlled form target neural efficiency and explosive glute drive while maintaining perfect setup and safety. Longer rest between sets up to 3 minutes.

Research Findings and Evidence

Several independent research papers have examined the biomechanics and training outcomes of the hip thrust exercise.

1. Electromyography comparison
Research published in peer-reviewed journals shows that hip thrusts produce high activation in the gluteus maximus and biceps femoris compared to squats under matched loading. While EMG does not directly predict hypertrophy, these results confirm that the hip thrust strongly recruits the glutes.

2. Biomechanical analysis
Biomechanical research has demonstrated that hip extensor torque and glute activation peak near the top of the hip thrust, which explains why coaches emphasize a controlled lockout and full hip extension.

3. Randomized trial on hypertrophy:
Randomized training studies comparing hip thrusts and squats over multi-week programs have found similar improvements in glute growth and lower-body strength when both are programmed effectively.

4. Systematic review:
Reviews of the scientific literature conclude that both barbell and machine variations of the hip thrust can effectively strengthen the glutes when programmed with appropriate load and volume.

Summary takeaway:
Research consistently supports the hip thrust as an effective hip-extension exercise. A machine-based design preserves the same biomechanics while improving comfort, setup, and consistency.

Programming Guidelines for the Hip-Thrust Machine

Frequency and load:
Perform hip-thrust movements two to three times per week as part of lower-body training. Use moderate to heavy resistance that allows six to twelve repetitions with good form.

Set and rep examples:

• Strength focus: 3 to 5 sets of 5 to 8 repetitions with controlled tempo.
• Muscle growth focus: 3 to 4 sets of 8 to 12 repetitions with a short pause at the top.
• General fitness or beginners: 2 to 3 sets of 10 to 15 repetitions at comfortable resistance.

Technique reminders:

• Keep the ribcage aligned over the pelvis throughout the movement.
• Drive through the heels to lift the hips.
• Pause briefly at the top for maximum glute engagement.
• Lower slowly and avoid bouncing off the bottom position.

Common progressions:

1. Bodyweight hip thrust.
2. Belt or light stack resistance.
3. Heavier machine load or single-leg variation.
4. Advanced use of bands for added tension near lockout.

Safety note:
Adjust belt and backrest settings before loading. Check that all movement paths are smooth and stable.