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Booty Builder V8 Hip Thrust

A supported hip thrust using the Booty Builder V8’s cushioned belt and weight stack to train hip extension, primarily involving the gluteus maximus. Foot position, back-support adjustment and movement control influence the exercise demands
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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.

01

Setup

With the weight stack resting, select a light resistance and adjust the seat/back-support position for your body proportions. Sit centrally with the upper back supported around the lower shoulder-blade region.
Secure the cushioned belt across the front of the hips, following the machine’s instructions. Adjust it so it remains secure without painful pressure or restricting breathing.
Place both feet fully on the raised platform at a comfortable width and toe angle. Aim for approximately vertical shins at the top, then adjust for comfortable hip extension and stable foot contact. Brace and practise a few controlled repetitions before increasing resistance
  • Adjust the support before lifting
  • Upper back supported around the lower shoulder blades
  • Belt secured comfortably across the hips
  • Both feet fully supported
  • Comfortable stance and toe angle
  • Shins approximately vertical at the top
  • Check the setup with light resistance
Equipment & Machine Setup

FOOT PLATFORM

Keep both feet on the raised platform. Adjust foot distance and stance to maintain stable contact and a comfortable movement range. Avoid forcing an exact knee angle at the expense of comfort or control

WEIGHT STACK & BANDS

Insert the selector pin fully while the stack is resting. Change resistance only when the machine is unloaded by the user.

TRACK YOUR SETUP

Record the support setting, belt adjustment, foot position, selected resistance and any additional bands

02

Execution

Begin with the hips lowered within a comfortable range, the upper back supported and the belt secure. Brace the trunk and press through both feet to raise the pelvis through hip extension.
Allow the torso to rotate around the upper-back support while maintaining stable contact. Keep the knees generally aligned with the feet and raise the hips evenly.
Finish at comfortable hip extension with the ribcage and pelvis controlled. Contract the glutes without gaining extra height by arching the lower back or throwing the head backwards.
Lower smoothly by bending at the hips, keeping the feet planted and belt in position. Repeat without bouncing or dropping the weight stack.
After the final repetition, lower fully until the resistance is supported and belt tension is released. Unfasten the belt only when the machine is at rest, then exit carefully
  • Brace before raising the hips
  • Press evenly through both feet
  • Raise the pelvis through hip extension
  • Maintain stable upper-back contact
  • Keep knees aligned with the feet
  • Finish without excessive lower-back arching
  • Lower smoothly through a controlled range
  • Release the belt only after the resistance is supported
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.

01

Key Coaching Points

  • Drive the hips up while keeping both feet planted
  • Finish by extending the hips without arching the lower back
  • Keep the ribcage controlled at the top
  • Maintain comfortable upper-back contact
  • Let the knees follow the direction of the feet
  • Keep the belt centred as the pelvis moves
  • Lower smoothly and repeat the same range
  • Adjust the setup before adding more resistance
02

Common Errors

  • Gaining extra height by excessively arching the lower back
  • Throwing the head backwards at the top
  • Sliding away from the back support
  • Allowing the belt to shift or press painfully
  • Lifting the heels or rocking onto the foot edges
  • Forcing the knees inward or excessively outward
  • Bouncing out of the bottom position
  • Shortening the range unintentionally as resistance increases
  • Dropping or repeatedly crashing the weight stack
Important Considerations
Foot distance, stance and back-support position affect joint angles and muscular demands. Approximately vertical shins at the top are a useful starting guide, rather than a position everyone must reproduce exactly
The hamstrings and quadriceps can contribute even when glute development is the goal. Feeling those muscles work does not automatically indicate incorrect technique. Assess foot contact, hip movement, comfort and control before changing the setup
The raised platform provides room for the hips to lower, but the deepest available position is not necessarily appropriate for every person. Use a repeatable range that allows secure support and controlled hip extension
The belt and built-in support can simplify setup compared with a barbell. They do not establish greater glute growth or suitability for every person. Selected stack weight is not directly equivalent to barbell weight
Keep support settings, belt fit, foot position and any added bands consistent when comparing performance across sessions
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 produces hip extension
Hamstrings assist hip extension
Adductor magnus contributes according to hip position
Quadriceps contribute to knee-extension demands
Trunk muscles help control the ribcage and pelvis
Hip stabilisers help maintain alignment
Muscular contribution varies with setup and technique
  • Gluteus maximus produces hip extension
  • Hamstrings assist hip extension
  • Adductor magnus contributes according to hip position
  • Quadriceps contribute to knee-extension demands
  • Trunk muscles help control the ribcage and pelvis
  • Hip stabilisers help maintain alignment
  • Muscular contribution varies with setup and technique
Biomechanics
The upper back rests against the support while the feet press into the raised platform. Resistance from the weight stack is transmitted through the cable system and cushioned belt to the pelvis. Raising the pelvis primarily involves hip extension, with accompanying knee movement and trunk control
Foot distance, back-support position and belt placement change joint angles and leverage. The raised platform provides clearance for the hips to lower, but usable depth depends on individual proportions and control
Hip-joint demand depends on belt force, its direction and its moment arm relative to the hip. A constant stack mass does not establish constant joint torque or muscle tension. Optional bands alter the resistance as they stretch
Barbell research demonstrates hip-extension demand throughout the lift, with its magnitude changing across the range. The V8’s exact resistance profile and joint demands have not been independently established
  • Upper-back support and foot contact provide external stability
  • Cable resistance is applied to the pelvis through the belt
  • Hip extension raises the pelvis
  • Knee movement accompanies the hip action
  • Trunk control remains necessary despite external support
  • Setup changes joint angles and leverage
  • Raised feet provide clearance for the hips to lower
  • Optional bands change the resistance profile
  • Stack weight is not equivalent to barbell weight
  • Constant stack mass does not mean constant muscle tension
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
  • Paused hip thrust
  • Controlled-tempo hip thrust
  • Reduced-range hip thrust for comfortable control
  • Hip thrust with approved additional resistance bands
Programming
  • Glute hypertrophy
  • Progressive hip-extension strength
  • Additional glute training alongside squats, lunges or hinges
  • Hip-thrust training when barbell setup or pressure is inconvenient
  • Controlled range, tempo and pause practice
Typical Rep Range 6–15+
Programming Note
Use 6–15 repetitions as a practical starting range. Higher repetitions can also be useful when the selected resistance allows challenging sets with consistent control. This is general programming guidance, not a demonstrated optimum for the V8
Choose resistance that allows the intended range without bouncing, sliding or excessive lower-back arching. Finish sets when the prescribed movement can no longer be maintained; reaching failure is optional
Keep support settings, belt fit, foot position, range and any added bands consistent. Increase repetitions or selected resistance as performance improves, allowing enough recovery to repeat the intended effort
Pauses and slower lowering can help practise control. Additional bands change the resistance profile and should be recorded as a separate loading configuration
Account for glute work from other lower-body exercises when setting training volume. Retain barbell hip-thrust practice when improving that specific lift is the goal
Workout Application

Training Considerations

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

Use Caution When
  • Hip or lower-back pain during lowering or hip extension
  • Knee discomfort with the chosen foot position
  • Painful belt pressure across the hips or abdomen
  • Neck or upper-back discomfort against the support
  • Difficulty maintaining secure foot or back contact
  • Difficulty fastening the belt or exiting safely
Possible Modifications
  • Reduce the selected resistance
  • Remove optional resistance bands
  • Adjust the back-support position and belt fit
  • Change foot distance, stance width or toe angle
  • Use a shorter comfortable range temporarily
  • Practise entry and exit with light resistance
  • Choose another hip-extension exercise if the machine does not fit comfortably
Safety Note
Check the belt, fastening, visible cables and support before use
Confirm that the support adjustment and selector pin are fully engaged
Make adjustments only while the weight stack is resting
Keep fingers, clothing and bystanders clear of cables, pulleys and moving weights
Use only approved bands and attachment points
Keep both feet supported and control the lowering phase
Finish hip extension without forcing extra lower-back arching
Lower until the resistance is supported and belt tension is released before unfastening
Stop for sharp or worsening pain, numbness, dizziness or loss of control