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A hip thrust is a weight training exercise that primarily targets the glutes. It can be done with or without weights, and at home or in a gym. The hip thrust can be done using a barbell or dumbbells, but it can also be done without any equipment. The barbell hip thrust is a killer exercise for developing lower body strength and muscle. Here’s a detailed look at what muscles are being worked when doing hip thrusts. This exercise allows for working the hip extensors, the muscles that extend/straighten the hip past a neutral hip, into extension, under load.
Lock your torso in so that the hips move up and down, almost as if your torso is a lever. There should be no instability across the core when performing this movement. You can also check out our in-depth hip thrust guide for more information on the benefits, applications, and variations. Grab another bench or box of equal or slightly greater height and perform the hip thrust with your feet elevated.
The hip thrust – why it’s so popular
This is a question that has been asked by many people, and there is no easy answer. Both exercises have their own benefits and drawbacks, so the best exercise for you may depend on your specific goals. Finally, the squat is another great exercise that is equivalent to the hip thrust. The squat targets the glutes, quads, and hamstrings, and is a great exercise for overall strength and size. When performed correctly, hip thrusts are one of the most effective ways to add size and strength to your glutes.
For example, some people have tried to use prone hamstring curl machines for hip thrusts. Of these, the most surprising benefit is that hip thrusts seem to increase your ability to accelerate when running compared to other gluteal exercises. This is because the hip thrust covers a greater range of motion. Looking for some great exercises similar to the barbell hip thrust? There're some incredible alternate moves to add to your workout routine. Hip thrusts are a brilliant addition to your leg day routine and can be used alongside squats, lunges, and deadlifts to strengthen your glutes and build leg muscle and definition.
Now You Know How To Do Hip Thrusts At Home Without A Bench
To fix this, make sure you’re aiming for a 90-degree angle with your legs. After that, progress in the exercise by experimenting with a single-leg variation or safely adding weight, either with a barbell, plate, or dumbbell — more on that below. If you’re a beginner, aim for 3 sets of 12 reps, working your way up to 20 using body weight. If you’re someone who struggles with “Sleepy Glutes” which simply means your glutes aren’t fired-up during glute exercises, this is a perfect move to start doing. Doing hip thrusts incorrectly can cause lower back pain.
Foot anchor point – this can be a weighted barbell, a friend or under a chair. This movement variation is also great for assessing potential imbalances between the left and right hip. The hands are stretched out on each side of the hips, with the palms facing the ground.
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As you progress, you can perform hip thrusts with bodyweight and with existential loading, making sure to use the glutes to lift the load rather than simply arching the back. If you have access to a barbell or dumbbells, you can also do a hip thrust using those weights. Position the barbell or dumbbells so that they are resting on your lap.
In this guide, we will look at the best of the best when it comes to hip thrust machines and glute drives. In terms of lower body exercises, hip thrusts are also easy on the knees and relatively safe. And there are lots of good reasons for this, with benefits of hip thrusts including its nearly unparallel ability to target the glutes and hip extensors. The kettlebell swing is a fantastic exercise for the hamstrings and the glutes. It’s a movement that requires a big hip drive, especially when the weight gets heavier and the emphasis is on strength and power.
Raising your hips up off the ground and towards the ceiling. Keep your ribs interlaced and squeeze your glutes up at the top. Many physical therapists use hip thrust patterns to activate the glutes and hamstrings post injury, or post surgery. The glutes are the biggest muscle group in the body and are roughly equal parts fast and slow-twitch muscle fibers.
Avoid doing this too fast; pushing your hips up to the ceiling quickly doesn't fully engage your glutes and is bad for your back. The hip thrust can be done with any other kind of weight-bearing equipment. This can include a weight plate or bumper plate, dumbbell, or a kettlebell. Research has shown that reverse hypers are way more effective at recruiting muscle fiber in the glutes, lower back and hip extensors compared to regular hyperextensions 1. The exercise is an excellent replacement for hip thrusts while also being a great choice for secondary exercises.
The glute bridge is performed with your shoulders on the floor, while hip thrusts are done with your shoulders placed against a bench. You can add extra weight to your hips in both exercises, but the hip bridge is typically done without any additional weight. The barbell hip thrust is an amazing exercise to achieve muscular, toned, and stronger glutes. It's one of the most effective workouts to add muscle to your backside, but the exercise isn’t for everyone.
Ultimately, the best way to find out how often you should do hip thrusts is to experiment and see what works best for you. If want to know how often you should be working your glutes look at this glute training frequency guide. When your hips are in a flexed position like they are in a hip thrust, your glutes can generate more force than when they are in the extended position during a squat.
The hip thrust is relatively simple to perform, but understanding how to set up and brace properly is incredibly important and two nuances that shouldn’t be overlooked. Perform a hip thrust trying to raise your hips to horizontal and raise the bar off the ground. Pause for a moment, and then slowly lower your hips back to the starting position. Use your glutes to raise your hips off the ground, and then slowly lower them back down. The range of motion here will be greater than a standard hip thrust — try to drop down lower than you would if you were on the ground.
That said, not all of us are comfortable with a loaded barbell teetering on our pelvis through a hip thrust pad. Or we want a more secure set-up than a weight bench for supporting our back. The Nordic hamstring curl is a fantastic exercise because it’s incredibly effective, easy to set up and there is little technique to learn. It’s a very challenging exercise because it forces the hamstrings to control the descent of the torso, but research shows it’s a very effective way of training the hamstrings. The stiff legged deadlift is a great hip thrust alternative because it shares a lot of commonalities. There’s a rigid torso, a single point of movement and an emphasised eccentric contraction.
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