How to use
The Booty Builder

Here we share some tips on how to use The Original Hip Thrust Machine.

How to do it step-by-step

Select resistance or use bodyweight only.

Adjust the bench for the proper distance from the foot plates, you should have a 90 degree knee angle at the top of the movement.

Sit down and lean your upper back against the bench, contact point at your scapulae.

Fasten the hip belt. The lock should rest against your stomach, and the belt should rest comfortably against your hips.

Place both feet on the foot plates and start the exercise by applying pressure from the heel and midfoot, contracting abs, and elevating your hips as high as possible by contracting your glutes.

Lower under control, and repeat the movement for the desired number of repetitions.

End the exercise in reverse, by placing the feet on the floor and unbuckling the hip belt.

Video: How to use the Booty Builder

The Glute Guy himself, Bret Contreras, explains how to use the Booty Builder and how to do some great hip thrust exercises.

Common mistakes when using the Booty Builder

Now that we’ve shown you how to use the Booty Builder the right way, here are some common mistakes to avoid.

Common mistake 1

Mistake 1

Excessive arching of the lumbar spine and anterior tilting of the pelvis.

Common mistake 2

Mistake 2

Not maintaining control throughout the movement and not pausing at end-range.

Common mistake 3

Mistake 3

Skimping on range of motion; not reaching full hip extension.

Common mistake 4

Mistake 4

Not driving the force through the heel / midfoot.

Common mistake 5

Mistake 5

Not placing the upper back onto the bench before you put the feet on the footplate.