Enhance glute strength and flexibility with hip thrusts. Learn why this exercise is essential for a muscular booty and a strong posterior chain. Discover the full benefits of hip thrusts!
Hip thrusts, which are basically like elevated glute bridges, aid in spinal andhipflexibility while seriously working yourglutesand your entire posterior chain (bonus points if you hip thrust to the beat of “Bootylicious” 🎶).
This move is a fave amongweightliftersfor its ability to uniquely target the butt muscles, but it’s also a great exercise for anyone looking tobuild strengthand boost mobility.
So, if you want to build abooty, it’s time to add hip thrusts to your routine.
How do you do hip thrusts?
First things first: You’ll need a sturdybenchor box. Now, you’re ready to start hip thrusting:
Complete 3 sets of 12–20 reps.
Pro tip:If you’re new to hip thrusts, start with fewer reps and slowly work your way up to 20. Once you feel strong and need a bigger challenge, you can add weights.
What muscles do hip thrusts work?
Hip thrusts mainly target your glutes — both the gluteus maximus and the gluteus medius. But the move also gives your hamstrings a solid workout and works your quads, core, and hip adductors.
You may have triedglute bridges, which are pretty much the same thing but from the floor. These are also great for yourbootybut will work yourquadsmore and yourhamstringsless due to the lack of elevation. Really, both are amazing additions to any routine.
But what else are hip thrusts good for?
OK, you get it — hip thrusts are good for your butt. But when you build up your glute strength, you’ll help stabilize yourcore, pelvis, and entire lower bod. This may help reduce your risk ofknee pain,lower back pain, and a whole host of injuries.
So, no, it’s notjustabout jumping to put jeans on.
Hip thrusts can also lead to athletic gains like:
In a2019 review of studies, researchers concluded that the hip thrust withbarbellssignificantly improved study participants’ shortsprint time.
They also found that weighted hip thrusts led to greater activation of the hip extensors than other exercises.
How to perfect your hip thrust form
If you wannaget it right, get it tight, here’s what to do — and whatnotto do.
Do: Complete the full range of motion
We’re not gonna whip out the protractor on you or anything, but really, try to get your legs as close to a 90-degree angle as you can.
This ensures that your glutes are fully activated and that you don’t do any damage to yourlower back.
Don’t: Put your feet too far forward
If you place your feet too far forward, you’ll get extra hamstring activation but not enough quad or glute action.
Since everyone’s legs are diff lengths, it can take some trial and error to find your peak glute squeeze spot. Take time to find yours — and if your lower back is tweakin’, stop right there! This move shouldn’t cause any pain or strain in your body.
Do: Keep your back neutral
Keep that spine neutral — in one smooth line. If your ribs are angled up and your lower back is arched, you can’t achieve full extension of your hips and total glute activation.
Your ribs should be angled down and your low back neutral.
Don’t: Come up onto your toes
Don’t get all prima ballerina here! Lots of people have the urge to move onto the balls of their feet at the top of the thrust, but that won’t do you any favors.
This usually happens because your foot placement isn’t quite right (typically too far forward) or because your quads are a little more buff than the surrounding areas. If your legs are at a 90-degree angle and yourfeetare placed in the right position, you should be able to maintain heel contact throughout the movement.
This makes sure you work your whole posterior chain — not just your quads.
How to hip thrust with weights
Already a hip-thrusting pro? It might be time to add weight to ramp up the challenge. Here’s how:
With a dumbbell or weight plate
Hold a dumbbell or weight plate on your hip bones during the thrust. ensure it’s not heavy enough to cause any pain or strain, though. It should be just heavy enough to make you feel that extra burn.
With a barbell
You can use the barbell on its own or with plates. If you’re using Olympic-size plates on a barbell, roll the bar above your feet before getting into position. If your barbell weight is on the lighter side, you can have a pal help you out when loading it onto your hips.
you’re able to alsodeadliftthe bar up, sit on a bench, and shimmy into starting position from there.
No matter how you get into starting position, the barbell should sit on the crease of your hips. Your hands should be on either side, stabilizing it throughout the movement.
With a Smith machine
The Smith machine (aka hip thrust machine) lets you do these bad boys with abarbellorresistance bandwith ease.
If you feel any pain where the bar sits on your hips, you’re able to snag some weight pads or even roll up a thinyoga mator towel to cushion your hips and prevent any discomfort.
Hip thrust variations
Since variety is the spice of life (or the burn of workouts everywhere), we’ve got a few more modifications to add to the mix:
Single-leg hip thrust
Isolate all the muscles in one side of your glutes at a time by straightening one leg and holding it at a 45-degree angle while doing the move. You can also add weights tothis moveas you build strength.
Hip thrust off bench
If you do the hip thrust on an even higherbench, you’ll get a greater range of motion than in a standard hip thrust. you’re able to find this type of bench at thegym— but even a higher bed or couch can work in a pinch.
Banded hip thrust
To add more resistance to a standard hip thrust, you may add aresistance band.
Loop the ends of a long resistance under the arches of both feet. As yourest your upper back against the bench, pull the top of the resistance band over your hips. Then hip thrust as usual.
Glute bridge
The glute bridge is pretty similar, but you’ll do it on the floor, with your arms by your sides and palms facing down. you may hold the top position for 30 secs and really squeeze or move up and down as in the regular hip thrust.
If you feel like your quads are overactive in the hip thrust, the glute bridge should help you move into some more glute activation (with a little hamstring action too).
Hip thrusts are a legit way to add size and strength to your glutes. They’ll also work your quads and hip extensors and aid inflexibilityand range of motion.
Whether you’re a propowerlifteror brand-new to working out, thrusting it out is an amazing exercise for those at all experience levels. For best results, try adding 12–20 reps to yourbodyweightor strength training routine 3–5 times a week.
And if you have doubts about your form, it’s a good idea to consult a personal trainer.
