What Is Hip Thrust?
The hip thrust was invented and popularized by Bret Contreras. It is an advanced and more effective version of the bridge exercise. Although both help in strengthening the hips, lower back, and thighs, the hip thrust is more challenging as you will do it at an elevation using your body weight or dumbbells, barbells, chains, and bands. Here’s how to do hip thrusts properly.
Hip Thurst Exercise – How To Do It Correctly
Here are the steps to do hip thrust or bodyweight hip thrust exercise correctly. The Starting Position The Movement Repeat If you want to challenge yourself or want to up your game to get a toned and shapely butt, do these following variations of the hip thrust exercise.
5 Best Hip Thurst Exercises To Make Your Butt Look Good
1. Hip Thrust With Resistance Band
Steps To Do The Hip Thrust With Resistance Band
2. Dumbbell Hip Thrust
Steps To Do The Dumbbell Hip Thrust
3. Barbell Hip Thrust
Steps To Do The Barbell Hip Thrust
4. Single Leg Hip Thrust
Steps To Do The Single Leg Hip Thrust
5. Single Leg Dumbbell Hip Thrust
These were the 5 hip thrust exercises that you can do. Here are the benefits of hip thrust exercise.
Hip Thrust Exercise Benefits
Improves glute strength, shape, and size. Improves glute muscle power. Helps you slay squats and deadlifts. Strengthens the lower back and leg muscles. Improves body posture. Refines leg, ankle, knee, pelvis, and hip movements. Activates more muscle fiber in glutes than other exercises. Provides good stability to the lower spine.
What do you need to do these exercises? We have also answered a few other questions that will help you understand what muscles you will work on, the exercise time duration, and much more. Scroll down.
What Do You Need To Do Hip Thrust Exercises?
Comfortable clothes Yoga mat A secure bench Dumbbells Barbell
What Is The Time Needed To Do Hip Thrust Exercises?
Take about 15-20 minutes to do at least 2 variations of hip thrust exercises. Make sure you do 3 reps of each variation. Take a few seconds rest between each rep and set.
Which Muscles Does The Hip Thrust Exercise Target?
The hip thrust exercise targets the glutes, hamstrings, quads, hip flexors, and lower back muscles.
Do I Need To Warm Up Before Doing The Hip Thrust Exercise?
Yes, absolutely. You must take 10 minutes to warm up. If you don’t, you may injure your glutes, quads, and hamstrings. It is one thing to make mistakes when you exercise and another not to correct them. An incorrect form will make you prone to injuries and prevent you from reaping all the benefits of the exercise. Keep the following points in mind when you do hip thrust exercises.
Hip Thrust Exercises – Common Mistakes
Avoid excessive arching of your back. This happens when the weight of the barbell, dumbbell, or chain is way too much for you. You might involuntarily tuck your neck. However, make a conscious effort not to do so. Look up at the ceiling when you thrust your hips up. When you raise your hips, keep your feet flat on the ground. Do not raise your heels. Avoid doing the “half hip thrust”. Raise your hips so that your head, neck, and tailbone are in the same line.
Are glute bridges or hip thrusts better? Both are good for shaping up your buttocks. But bridges tend to overextend the lower back, which may lead to injuries. What’s the difference between the glute bridge and the hip thrust? The difference between the glute bridge and the hip thrust is that you do the glute bridge lying down on the floor and perform the hip thrust sitting up with your shoulders against an exercise bench or a sofa. What are hip dips? Hip dips is an inward curve that you can observe on the side of your hips. It can appear due to fluctuating body weight or can be genetic. Are hip thrusts better than squats? Both exercises work different areas of your body. Hip thrusts are good for toning your glutes while squats are perfect for improving your strength and increasing your muscle mass. Do hip thrusts make your waist smaller? Intense lower body exercises like hip thrusts help lose weight and improve the shape of the waistline. This may make your waist appear smaller. Do hip thrusts work abs? While hip thrusts focus on working your hip muscles to a large degree, it also focuses on working your glutes and strengthening your abdominal muscles. How much weight is good for hip thrusts? Anecdotal evidence suggests that lifting 8-10 kg weights is ideal for hip thrust exercises. Should I do hip thrusts or squats first? This depends on your personal preference. If you want to work your glutes, you can start with hip thrusts. If you want to tone your lower body, you can start with squats. Can I do hip thrusts two days in a row? Yes, you can do hip thrust two days in a row. However, it is recommended that you take adequate rest and practice hip thrusts twice or thrice a week to avoid any injuries.
