Hip Thrust Variations

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It is so important to have strong glutes! Below you will learn why and different variations you are able to do. These are great because you are able to use your own body weight to activate your glutes and are able to make it more difficult with different variations. If you do not have access to the gym, use the couch at home to support the movement! Here are different variations you can do for the hip thrust!

I always recommend starting off with body weight before loading to get familiar with the exercise by practicing your form and improving your mind and muscle connection!

Here are a few reasons why you should be training your glutes!

1️⃣ Athletic performance- Strong glutes will help you run faster and jump higher!

2️⃣ Injury prevention- Strong glutes can help you avoid low back pain, knee pain, and muscle strains! Strong glutes improves joint, hip, and spinal stability.

3️⃣ Health- Having big strong glutes is a symbol of great health!

4️⃣ Aesthetics- C’mon let’s be honest here 🍑

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Body Weight Hip Thrust

This is the best way to start Hip Thrusting. I always recommend to start here to get familiar with the form and learning to truly engage the glutes. Here are tips to help you perform this exercise correctly.

1. Keep your head forward and tuck your chin

2. Reach full hip extension, tilt your pelvis posteriorly and squeeze your glutes as much as possible.

3. Align the bottom of your shoulder blades against the bench/couch/etc

4. Optimal bench/couch height is 12-16 inches

5. Keep your ribcage and sternum down

6. Shins should be vertical in the top position

7. Push through your heels and raise your toes if you would like

8. Knees should track over your feet

Single Legged Hip Thrust

This is slightly more difficult because your stability will be tested. This is from only having one point of contact on the ground, and you have to stablize your whole body with one leg. Have in mind you will activate your glute less than using both feet, but it is a great way to engage your glutes with lower reps and weight.

Here are some tips when doing this variation.

• Make sure bench/couch is secure

• Curl your arms and create a fist or create a T position using your arms

• Pull your raising knee towards your chest

• Drive through your heel, raise your hips until they are in line with grounded knee and squeeze your glute as much as possible

Band Hip Thrust

After perfecting your form and understanding how your glutes activate in the Hip Thrust, adding a band around your knees will make it more difficult. By adding a band, your glute medius will activated more (upper glutes). Create torque (pushing your knees externally) during the movement and fight the resistance of the band. This band will help you get more glute activation!

Dumbbell Hip Thrust

Adding a dumbbell is the best way to start loading the Hip Thrust. It is important to get comfortable with the movement and weight before you get under the barbell.

Here are some tips when using the dumbbell loaded Hip Thrust:

1. Center the dumbbell over your hips

2. Keep it positioned over pelvis throughout the movement

3. You may have to push the dumbbell forward to hold it in place when you extend the hips and pull back a bit coming down

4. Grip the outside of the dumbbells

Elevating your feet on a box, chair, or bench can almost double your hip full range of motion. This is a great way to lower quad activation and increase hamstring activation. I suggest doing this when your quads are exhausted from exercise or want to improve your range of motion. It is performed best with just body weight, bands, or light dumbbells.

Here are some tips for this variation:

1. Start Hip Thrust position where your toes would normally be when performing a regular Hip Thrust.

2. Putting the center of your feet against the edge of the platform will engage glutes more

3. Putting heels against the platform and pushing through your heels will activate hamstrings more

4. Push your hips towards the ceiling, drive through heels or center of feet until you reach lockout and maximally squeeze your glutes for a second.

HAPPY GROWING! 🍑

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I am also able to help your with your glute development by customizing a personalized booty program based on your fitness levels. Feel free to message me on my social media networks, email me at info@macrosolutions.co or via my website.

Comment below if you have any questions!