Exercise Library

Booty Builder Selectorized Standing Hip Thrust

A supported hip-extension exercise using the Booty Builder’s weight stack and padded thigh contact. It primarily trains the gluteus maximus, with machine fit, movement range and torso control influencing the exercise demands.

Hips, Thighs

Supplementary

Compound

Hip Thrust

Pin-Loaded Machines

Beginner

PRIMARY MUSCLE

Gluteus maximus

SECONDARY MUSCLES

Hamstrings · Adductor magnus · Quadriceps

MUSCLES INVOLVED

Exercise Demonstration Watch the Movement

Technique

How to Perform

Follow the setup and execution sequence below before adding load or increasing training intensity.

Setup

Select a light resistance with the weight stack fully resting.
Sit on the bench facing the handles and place your feet on the platform, with the lower legs positioned against the calf pads.
Use the side release to lower the padded arm towards your thighs.
Adjust the upper roller to make secure, comfortable contact across the upper thighs.
Choose the side or centre handles and keep the arms extended without forcefully locking the elbows.
Establish secure footing, gently brace the trunk and practise a controlled repetition before increasing resistance.

Select resistance with the stack resting.
Sit down before positioning the pads.
Feet secure on the platform.
Lower legs against the calf pads.
Upper roller across the upper thighs.
Secure adjustments and comfortable pad pressure.
Arms extended on the chosen handles.
Test the setup with light resistance.

Equipment & Machine Setup

WEIGHT STACK

Insert the selector pin fully into the chosen plate while the stack is resting. Use the installed machine’s weight labels and begin with a manageable resistance.

PADS & RELEASE

The side release allows the padded arm to be repositioned for entry and exit. Adjust the upper roller to fit the upper thighs and confirm that the adjustment is securely engaged. Avoid a setting that creates painful pressure or prevents comfortable hip movement.

HANDLES

Choose the side or centre handles according to comfortable reach. Use them to maintain position rather than pulling with the arms to lift the resistance.

BANDS & TRACKING

Use optional bands only at the designated attachment points and according to the machine’s instructions. Record pad settings, selected resistance, band configuration and movement range when tracking progress.

Execution

From the supported starting position, press through the feet and extend the hips to move the pelvis forwards against the padded resistance.
Keep the arms extended and maintain controlled contact with the pads.
Finish where the hips are comfortably extended without leaning excessively backwards or arching the lower back.
Reverse the movement smoothly, allowing the hips to move backwards and the knees to bend as needed.
Use a consistent range without dropping onto or bouncing from the seat.
After the final repetition, sit fully down and let the resistance settle.
Use the side release to move the pad clear before stepping off.

Drive the hips forwards under control.
Keep the feet securely supported.
Maintain comfortable pad contact.
Keep the arms extended without pulling.
Finish through hip extension rather than back arching.
Return smoothly through a consistent range.
Avoid bouncing from the seat.
Sit down and settle the resistance before releasing the pad.

Coaching Essentials

Key Coaching Points & Common Errors

Focus on these key coaching cues and avoid the common technical errors that can reduce control, efficiency, and consistency.

Key Coaching Points

Fit the pads before increasing resistance.
Keep the feet planted and pressure balanced between both sides.
Move the hips forwards while keeping the torso controlled.
Keep the arms extended and use the handles for support.
Finish with comfortable hip extension rather than leaning backwards.
Return smoothly without dropping onto the seat.
Use the same controlled range throughout the set.

Common Errors

Using a pad setting that causes painful pressure or allows slipping.
Pulling with the arms to help move the resistance.
Throwing the torso backwards to finish the repetition.
Arching the lower back instead of completing hip extension.
Losing foot contact or shifting excessively to one side.
Dropping onto or bouncing from the seat.
Shortening the movement as resistance increases.
Choosing a load that prevents controlled lowering.

Important Considerations

Pad position and body proportions influence comfort and the available movement range. Adjust the machine to fit rather than forcing extra depth or a particular knee angle.

Some knee movement accompanies the demonstrated exercise. Do not force the legs straight to imitate an RDL or assume that feeling the quadriceps means the movement is incorrect.

The handles provide support. Changing hand position mainly changes reach and comfort; it has not been shown to target different glute regions.

The weight-stack label does not represent constant force at the pad or constant hip torque. Keep machine settings, movement range and any added bands consistent when comparing sessions.

A strong glute sensation does not establish superior muscle growth. Direct independent research on this standing model is unavailable, and findings from barbell hip thrusts cannot define its exact loading or safety.

Movement Science

Anatomy & Biomechanics

Understand the muscles, joints and movement mechanics involved in the exercise, including how the body creates force, maintains control and completes each repetition.

Anatomy

Gluteus maximus contributes to hip extension as the pelvis moves forward. Hamstrings and the posterior portion of adductor magnus assist this action. The quadriceps contribute to the knee extension accompanying the demonstrated movement, while the abdominal and back muscles help control the torso and pelvis.

Gluteus maximus contributes to hip extension.
Hamstrings assist hip extension and act across the hip and knee.
The posterior portion of the adductor magnus assists hip extension.
Quadriceps contribute when the knees extend.
Trunk muscles help control the torso and pelvis.
Hip and knee positions influence muscle length and contribution.

Biomechanics

The feet remain supported while the pelvis moves forwards and backwards against a padded, cable-linked mechanism. Hip extension drives the upward and forward movement, with accompanying knee extension. The calf pads and handles help position the body, while the torso remains controlled.

Pad settings and body proportions influence contact, joint positions and available range. Resistance depends on the selected weight and the mechanism’s changing leverage, so stack weight alone does not define force at the pad or torque at the hips.

This supported movement differs from an RDL, where the load is held in the hands and the torso hinges forwards. Its exact resistance profile and joint loading have not been established by direct independent research.

Hip extension moves the pelvis forwards against resistance.
Knee extension accompanies the demonstrated movement.
Pads and handles provide external support.
Torso control limits excessive lower-back movement.
Pad settings affect body position and movement range.
Stack weight is not a direct measure of hip torque.
Additional bands change the resistance configuration.
The pads and handles provide stability, but the back still contributes to controlling the movement.

Practical Application

Variations & Programming

Explore useful exercise variations and learn how the movement can be selected, adapted and programmed according to your training goal, experience and individual needs.

Variations

Brief-pause Standing Hip Thrust without excessive backward lean.
Controlled-tempo Standing Hip Thrust.
Reduced-range Standing Hip Thrust for comfortable control.
Band-assisted additional resistance using approved attachment points.

Programming

Glute-focused resistance training.
Progressive strength in supported hip extension.
Additional glute work alongside squats, lunges or RDLs.
Practising controlled hip extension with consistent machine settings.

Typical Rep Range 6–15+

Programming Note

Use controlled, challenging sets within a repetition range that suits your goal and comfortable machine fit. The suggested range is a practical starting point, not a demonstrated optimum for this model.

Keep pad settings, movement range and band configuration consistent. Increase repetitions or selected resistance without adding arm assistance, back arching or bouncing.

End the set when the intended movement can no longer be maintained. Training to failure is optional.

Account for glute work from other exercises. Retain RDLs or other hinges when their specific movement and hamstring demands are part of the goal.

Workout Application

Training Considerations

Use these guidelines to adapt the exercise to individual needs, experience and tolerance.

Use Caution When

Hip, knee or lower-back pain during the movement.
Painful pressure from the thigh or calf pads.
Difficulty maintaining secure foot and pad contact.
Difficulty operating the release or entering and exiting safely.

Possible Modifications

Reduce the selected resistance.
Adjust the pads for comfortable, secure contact.
Use a shorter, comfortable movement range.
Choose another hip-extension exercise if the machine does not fit.

Safety Note

Fully insert the selector pin and secure pad adjustments before starting.
Change resistance only with the weight stack resting.
Keep hands and clothing clear of the stack and moving mechanism.
Control the return without dropping onto the seat or slamming the stack.
Sit fully down and settle the resistance before releasing the pad to exit.
Stop for sharp pain or loss of control, and report damaged or unreliable parts.