Hip thrust trainer

Here’s how to introduce the usage of a hip thrust trainer in English, with clear and simple instructions suitable for guiding beginners:

How to Use a Hip Thrust Trainer

1. Set up the trainer
   Adjust the height of the padded bench or support platform so that when you sit down, the edge of the pad aligns with the crease of your hips. Place your feet flat on the floor, shoulder-width apart, and knees bent at a 90-degree angle.
2. Position your body
   Sit on the floor facing the trainer. Lean back so your upper back (between your shoulder blades) rests firmly on the padded bench. Your head should stay neutral, and your chest should be slightly lifted.
3. Place the resistance
   If using a barbell for added weight, rest it across your hip bones (use a barbell pad for comfort). Grip the bar lightly with both hands to keep it stable. For bodyweight-only reps, skip this step.
4. Execute the movement
   Press through your heels, driving your hips upward until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard at the top of the movement—this is the key contraction point.
5. Lower with control
   Slowly lower your hips back down to the starting position, keeping tension in your glutes and hamstrings throughout. Avoid dropping your hips sharply.
6. Breathe properly
   Inhale as you lower your hips, and exhale forcefully as you thrust upward to engage your core.

Tips: Start with bodyweight reps to master the form, then gradually add weight. Aim for 3–4 sets of 10–15 reps, focusing on glute activation rather than rushing through the motion.

This guide breaks down each step clearly, emphasizing key details like positioning and muscle engagement to ensure safe and effective use.